Choose Day👇

I’ve put the Elliptical instead of the spin this week just because I didn’t want to overdo things ahead of Sundays race. If you would prefer to do a spin class that’s fine. Sunday is an opportunity actually to really push for a pretty quick time given it’s a flat route, so a chance to see where the fitness is at. But really pleased with how this plan has started. Keep up the great work Jo. Any problems with the schedule just let me know.

Coach Simon🍊

105 POINTS TARGET

113 Points

MONDAY

paul-1-mile

6 x 4 Mins

25 POINTS

Enjoyed that but you said 2 minutes recovery in between. Didn’t have time to have a drink. Pleased with the consistency of my reps max deviance of no more than 2/3 seconds off 9.30 pace over each 4 minutes
Fantastic session. Yes apologies for changing the recovery. Sometimes I might do that in a group session. It was mainly due to the weather to be honest to keep the group moving and not static for too long. To be honest apart from the first rep recoveries were around 1:40-1:50 so it was close in the end. But another great workout Jo. On fire right now 🔥🔥

Coach Simon 🍊
25 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Accidentally go caught up in the efforts session. A small effort made, will make up the 60 minutes on Friday morning. The elliptical may lose out
I did ask myself “What’s Jo up to?” when I passed group. I wasn’t spying, I promise. Just needed to get some fresh air for some head space and I don’t do cycling on the road. I guess it just depends what you did today and how we tweak the plan. Steve/s run Friday might be an option though. We just want to be careful of over doing things especially as your energy levels were low today. Ping me on WhatsApp and let me know what this involved and then I can tweak the plan.

Coach Simon 🍊
10 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

Got the gym session done with 10 minutes on the elliptical instead of the bike (none available). Very easy run with Steve’s group to make up for Wednesday. Nothing more to report
That’s a really good days work. 3 different sessions all smashed out. 33pts banked. Really feel like you’ve stepped it up a level the last few weeks and hopefully it feels maintainable. Great work Jo.

Coach Simon 🍊
33 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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start

10K Race

45 POINTS

I thought I’d submitted feedback but apparently not. Was really dreading this but it was fun. I had a decent pace until we hit the mud and had to rescue my shoe but great fun overall and took a minute of my time from January over slightly longer distance. Very pleased in the circumstances
Excellent work Jo. So pleased you enjoyed it as well. It’s good to see that improvement, especially in tougher conditions and a lost shoe. Sometimes the reality of running in poor weather is nowhere near as bad as we anticipate. Something to remember over the next few months when you don’t fancy it.

Coach Simon 🍊
45 Points