Week Commencing: 29 June 26

Choose Day👇

One day at a time would be my best advice right now. Keep being awesome!!

Coach Simon🍊

122 POINTS TARGET

134 Points

MONDAY

dead

Club Intervals

28 PTS

  • Z5
  • Z6
Was going to come to your session but didn’t in the end as was feeling very anti-social. So did your session at home. Was running angry with the world today so from the start was running quicker than 5k pace throughout and was actually within my 3k pace or quicker. As such felt very tough and had to dig in at the end to get the session done. A welcome stretch at the end 😃
Totally respect the need for a solo session but equally so so impressed you are getting this done right now. Perhaps bottle that anger for a day in the future when you want to run a strong time. It goes to show how mindset can make a difference. Awesome pace and really well done Sally.

Coach Simon 🍊
30 Points

TUESDAY

winter-5k

20 Mins Run

6 PTS

Thoroughly enjoyed gym session at home with a 10 min warm up and cool down jog 😃 Music on and just got in the zone 😃 Have provided HR and RPE for the weights. The jogs were on treadmill so pace not sure as not calibrated with my watch but average HR for both was between 124 and 127 😃
Great work Sally. Glad you enjoyed that one. Nothing wrong with avoiding people some days. I get that.

Coach Simon 🍊
18 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Done yesterday Friday evening. Just headed to the seafront to get this done after visiting sister in law in hospital after her surgery for her cancer. It was pleasant down there but quite a headwind on the way back 🤣 Was nice to be out there and just taking in the warm evening vibe along the front. Finished with the strides 😃 Average HR for strides was 168 with a pace of 6:57
You’ve certainly had a lot of shit to deal with lately, so this kind of run hopefully at least helps a tiny bit. Pushing into that Zone 3, so some bonus pts coming your way. Well done for smashing out the strides as well.

Coach Simon 🍊
26 Points

THURSDAY

Loading...
rest-day

Rest Day

0 PTS

FRIDAY

Loading...
rest-day

Rest Day

0 PTS

SATURDAY

Loading...
rest-day

Rest Day

0 PTS

SUNDAY

Loading...
pett-xc

60 Mins Run

18 PTS

  • Z2
cycling

120 Mins Bike

36 PTS

  • Z2
Up and out the door to get this done at 0630hrs 🤣🤣 Was a pleasant ride with a bit of elevation. Not sure what the wind was doing as appeared to be headwind in every direction, but at least the roads were quiet 🤣🤣 Surprisingly felt good and apparently my quickest 40km. My average pace was the quickest I have cycled for a while as well overall 😃 The stats in the box are for the ride. I then ran straight off the bike, I wasn’t sure how this was going to go at all as body was saying no but head wanted to get it done. Was a bit of a struggle to try and keep HR down and after the first 15/20 mins legs felt ok and pace wise probably could have pushed it but HR would have been very high. Stats for run was: HR – 156 Pace – 12.18 per mile RPE – 5/6
Big bonus pts incoming for the extra effort on the run. It’s always going to be tougher coming off the bike, and HR still only Z3 so we know there’s more to give on race day. Fantastic effort though Sally and such a strong finish to the week. 66pts is a huge day and makes it a brilliant week of training.

Coach Simon 🍊
66 Points