Choose Day👇

A lighter week coming off the BYU session. I’ve tried to squeeze in the spin again, that would be a good way of flushing out the legs. On Thursday 2 x 2.5 miles at half marathon pace is the same as the session planned and you could do a mile float in between. Then finish off strongly with XC. Don’t worry about the lack of miles this week, plenty big weeks coming up. Keep up the great work Joe.

Coach Simon🍊

170 POINTS TARGET

196 Points

MONDAY

spin-class

45 Mins Solo Spin

15 POINTS

It’s been quite some day, as before I went to the gym I did 13 miles of walking. Firstly along the coast to St Leonards, then back across the coombe haven valley. Spin session completed, albeit slightly incorrectly, as you know. The 100 rpm reps were completed with the bike on effort level 7. The hill reps were on levels 12-15, with RPM of 85-90. I then did a bonus S&C session, with 3 x 90 secs planks, 3 x 12 leg press @ 90kg, 3 x 12 leg extension @ 50kg, and 3 x 12 kettle bell swing @ 24kg What a day…glad I’m not at work tomorrow!
What a day!! Obviously for you, that walking is a real bonus and super helpful for the Ultra. Those levels sound right to me and what I use on the spin bike. It’s not something that is essential but I was researching sweating the other days and there are lots of benefits. So if you enjoyed the variety, including this in the schedule does help in several ways. Extra pts for the S&C too. Well done Joe.

Coach Simon 🍊
23 Points

TUESDAY

simon-half-marathon

2 x 4km @ HM Pace

33 POINTS

Another great session. It blows my mind how I can walk 13 miles yesterday and do a tough session in the gym, then run a really good pace today. That’s on top of my backyard practice still being just 4 days ago! Really grateful for my level of fitness and recovery right now. Did a slightly longer warm up and cool down, as I had the time, due to being off work
An extra 6pts in the bag bonus. I think if you get the planning right it’s pretty amazing what we can do. That’s where that spin can help, cos it’s still a decent workout but without any of that impact this leaving the legs still pretty fresh to smash this one out. Great work Joe. Loving the pace on that one.

Coach Simon 🍊
39 Points

WEDNESDAY

anna-baker

240 Mins

72 POINTS

Really pleased to have ticked off a route that I’ve wanted to run for at least a year. I still can’t explain exactly why I wanted to do it, it just sounded cool! Haha. Took it nice and easy, which I was forced to do when it was really muddy and boggy. It’s a miracle that I didn’t get trench foot😂. It’s nice now that I don’t worry about how my pace looks on Strava, as in the past I’ve stopped my watch if was taking a photo, or going for a wee, or popping in a shop, just so it didn’t affect my pace, but I just keep the watch going now. The legs are definitely getting ultra-ready now!
Great work Joe, to smash this out after a busy week is brilliant and a great sign you’re in good shape approaching the BYU. Sounds like a good adventure and nice to not worry about pace. That’s something that always bugged me when I first hit the trails, but it shows you’ve have that mindset of an ultra runner these days.

Coach Simon 🍊
72 Points

THURSDAY

Loading...
rest-day

Rest Day

0 POINTS

FRIDAY

Loading...
I‘d been at the gym about 20 minutes and I opened up the session on my dashboard, so I then realised that it was a vastly different session to previous weeks! With the way I was feeling last night, I wasn’t really up for trying any new exercises, although I did try a couple of different machines, as I went to the Hastings freedom gym last night for a change. A decent session of upper body and legs. My core is feeling really strong right now, which is great!
I’ve just realised I gave you the wrong one. 🤦‍♂️ Sorry about that. Jo instead of Joe. To be honest there always some freedom to change things up slightly from the designated session, and getting some quality S&C in is the main thing. And it’s good to hear you are noticing the difference. Again, sorry for the cock up. I just have visions of you doing bicep curls with 3kg weights 😂 and thinking “this doesn’t feel right?”

Coach Simon 🍊
15 Points

SATURDAY

Loading...
rest-day

Rest Day

0 POINTS

50 minutes easy, which was absolutely bloody lovely. Felt like I could’ve gone on forever. A few minor niggles, including a little bit of cramp in the left calf, which is unusual for me, but that went after 15 minutes.
It’s been a big week and the cramp is probably just that sign of being on the edge, and telling you if we push much harder then problems might creep in. So always worth listening to that. You’ve got some points in reserve now. 40 mins tomorrow hits your weekly target. Anything else goes above it. 90 mins would keep you under the 110% mark though. I think you go over that and then the niggles start getting a bit more serious. Glad you enjoyed this run though. It was beautiful out there.

Coach Simon 🍊
15 Points

SUNDAY

Loading...
alan-corke

90 Mins Run

27 POINTS

Mixed it up a little, to make it interesting, so miles 6/7/8/9 were at 7 mins/mile. Felt comfortable
A few bonus points in the bank for this with the quicker miles. Pretty epic week in the end. Great stuff Joe.

Coach Simon 🍊
32 Points