Week Commencing: 13 July 26

Choose Day👇

Monday’s session can be swapped for a group run if you want? Keep the easy runs super easy now we are closing in on race day. But week 17 of plan 2 is pretty cool right? Been working hard for quite a long time now, so hopefully feeling the benefits. Of course, any issues with the schedule, just let me know and we can move things around. Keep smashing it Sally. PS. If you feel tired at any point this week, there is scope to ease off a little with the race so close.

Coach Simon🍊

125 POINTS TARGET

129 Points

MONDAY

worthing10k

16 x 400 Meters

28 PTS

  • Z5
Completed Friday evening. I really had to drag myself out to get this done but so glad I did as really enjoyed this session 😃 Was tough, but felt strong 😃 Nice stretch to finish as well 😃
It’s a good one right? The recoveries feel quick and working hard, but again controlled and never really pushing the limits. I had a very similar experience to you. So glad it went so well. All the stats match up to what we want as well. Awesome work Sally.

Coach Simon 🍊
30 Points

TUESDAY

swimming

45 Mins Swim

14 PTS

50 min swim completed Thursday evening at club session. Felt like I was swimming through treacle tonight 🤣🤣 But session completed
😂 You did it though. I bet at your level sometimes swimming must feel amazing when you get into a rhythm.

Coach Simon 🍊
14 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Completed this session yesterday Tuesday. I am mentally struggling with everything at the moment and having a lot of self doubt etc. But got myself out today to complete my 60 min run and strides. I enjoyed being out as ran my hour with my brother in law and we just chatted the whole way, which was lovely. For strides my stats were as follows: Average HR 167 Pace 7:05 min miling RPE 7/8
Can I ask what the self doubt is related to? Because I don’t know anyone who has deal with the stuff you have, but yet still finds a way to be positive and get shit done. I think we all have that “self doubt”, and my advice is don’t be afraid to ask friends what they think. You might be surprised how differently they see you. As mentioned I have nothing but the upmost respect for you and what you’ve achieved, how you have had to fight back from such a low point and now dealing with some much. You should be so proud of yourself. Honestly keep going, you got this 💪

Coach Simon 🍊
24 Points

THURSDAY

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Completed Wednesday. Sorry for doing things different days, but my head is all over the place at the moment and wi to taking each day as it comes I just end up doing what I feel up to doing and hoping I do something each day. This evening thought would head to gym when footies was on so was nice and quiet. Good quality session completed. Being the idiot I am forgot my watch though so couldn’t record a HR. My strap is giving me a rash so need to order a new one so don’t have watch on all the time and totally forgot to put it on. But did 5 mins on rower and 5 mins on ski erg to warm up. Followed by a 65 mins stair master strength session and 10 mins on the magic stairs to end. Enjoyed it and the quiet gym 🤣🤣
I wish I went out when the football is on. Honestly stop apologising, no need. If just having me to be accountable to, helps you that extra 1% to get shit done, then I’m happy I’m helping. So mixing things up, changing the days, hell yeah, do it. I’m all for that. I don’t quite understand the session done, so will have a slight guess at the points, but sounds like you definitely earned some extra tonight. Great work Sally.

Coach Simon 🍊
16 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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cycling

60 Mins Bike

12 PTS

  • Z1
Enjoyable chilled ride completed on Sunday afternoon in glorious weather minus the headwind 🤣🤣 Done my hour, had a bit of a hill climb that hubby threw in for a bit of a challenge along the way 🤣🤣 Done hour and stopped at pub, then 10 min cycle back to the van to get home 😃 Completed gym session at home on Saturday evening 😃
Fabulous work. Nice to be able to get the bike ride in with the hubby and pub sounds like a good place to stop.

Coach Simon 🍊
24 Points

SUNDAY

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jake-p2p

70 Mins Run

21 PTS

  • Z2
Lovely chilled run this morning and enjoyed it 😃
Really pleased to hear that. A nice way to wrap up the week. Great work Sally.

Coach Simon 🍊
21 Points