Choose Day👇

Final week of this plan. I think we’ve done great. When I say we, I really mean you. But it feels like good progress has been made. There is the option to take a week off after Sunday, or perhaps use if Christmas week, or the 3rd option is save it for the New Year in case illness or a niggle crops up. Entirely up to you. There’s also the freedom to cut Sunday’s run shorter if you wanted, especially if we are rolling straight into a new plan. In that scenario 90 mins would be plenty. Any problems just shout, but let’s keep heading in the right direction. Well done Ben.

Coach Simon🍊

110 POINTS TARGET

114 Points

MONDAY

circuits

Circuits

10 POINTS

Did ASPT. 👍
Love the fact you continue to support this session. Big fan of Adam and much more fun doing these in a group. Well done Ben.

Coach Simon 🍊
15 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

400reps

8 Mins & 60s

26 POINTS

Woke up early and couldn’t get back to sleep, so got up, got down to the seafront and it was all over before the sun came up! Felt a bit slow at the start of the efforts, but as I got towards the middle of the session, started to feel that I was up to pace, and the second 8 min felt a fair bit quicker than the first one. Did 11 mins WU and 11 mins CD, assume an extra point for that! 😉
Splits look good, perhaps a little off on the first rep, but only slightly and if anything under on the last, which was when a lot of the team struggled to maintain their speed. Great work for getting this done so early. Extra 2 mins is close enough for a bonus point, especially as you did this solo and “nothing o’clock”. Great work Ben

Coach Simon 🍊
27 Points

THURSDAY

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bimblers

Bimble💙 & Strides

22 POINTS

Wasn’t as bad as we thought it would be as some of the Bimblers were possibly looking for an excuse to give it a miss. Bit slow and hilly and quite a few stops for photos, but think moved for at least 60 mins. Decided to save strides for Saturday, when it will be light enough to do around Beauport after my run.
No worries on the strides, sensible decision. Often once you get out there, it’s not that bad right? Especially given it’s been mild lately. Great to see so many good photos and I think there are times like this it’s important to take a more light hearted approach to our training. Well done Ben.

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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Planned a route that I thought would take about 50 mins, so I could then do a bit shorter tomorrow if required, but instead it took 70 mins, so got that a bit wrong. Felt fairly easy still. Finished with strides carried over from Thursday.
I had you down as someone that would be great at planning 😂 Still bonus points are always good. Well done Ben. And great job on the strides too

Coach Simon 🍊
25 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Did 97 mins in total. Felt more difficult towards the end, but just got up, had some water and then went out, so no fuel involved. Made up for it with the buffet breakfast after!
Well done Ben. I think if time is limited before a run, then running fasted it ok, but we just want to avoid making a habit of that. Good that you were able to get back in time for the Breakfast. And to be honest, it would have been so easy to make excuses and not get this done, so loving the commitment again.

Coach Simon 🍊
29 Points