Week Commencing: 27 APR 26

Choose Day👇

You’re great!!! What a weekly routine. It’s epic, yet you keep ticking it off. Speed work, circuits, easy run, strength, spin, long run. It’s all there, no wonder you are running so well, hopefully you read this with a big smile on your face as to how awesome you’re doing. I mean it. Keep it up. Any issues let me know.

Coach Simon🍊

112 POINTS TARGET

121 Points

MONDAY

dead

Club Intervals

28 POINTS

I thought it was going to be sluggish considering I spent most of the weekend in pub gardens 😅🍻 but, I was pleased with pace I did. It was tough doing the whole lot at 5km pace – I missed out the 7 min Rep as you advised. Overall good start to the week! WU: 8 mins CD: 12:55 mins
Yeah are want to be working you guys hard in these sessions as that’s where the real gains are being made. Hence the 5k target but less time. Your pace was excellent though so very impressed. A week in pub gardens sounds relaxing 😂 Awesome work Emily

Coach Simon 🍊
23 Points

TUESDAY

circuits

Circuits

10 POINTS

Hard work! ✅
Every time now someone says or writes “Hard Work” I end up singing it in the form of the US Army Airborne Rangers song on spotify (used a lot on socials). Don’t look it up because it gets annoying after a while. Well done Emily. I’ve had interest from Jodie H about joining the team, if you played any role in that, then thank you.

Coach Simon 🍊
10 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Complete! Added 2 extra strides as was still far away from the car at 8. I looked up the song – I’m only ever going to hear same with that phrase now 🤣 😅 Thats exciting news about Jodie – I may have been hyping up you and the training programs recently.🍊✌️ Lastly – I may do the bike tomorrow as I’ll have more time than Friday, is that ok or is it meant to be tagged onto the leg session in which case I can swap Friday/ Thursday days if that makes sense?
Thanks for the kind words to Jodie. There was no way you weren’t going to look that up after I mentioned it 😂 No that’s fine if you wanted to do the bike after the arms, it wasn’t put after the legs specifically. Well done on the 2 extra strides, bonus point for that, whoop whoop!! (I need my own saying like your mum has)

Coach Simon 🍊
23 Points

THURSDAY

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spin-class

30 Mins Solo Spin

10 POINTS

gym-workout

Emily's Arms

10 POINTS

Complete ✅ The bike never gets easier 😮‍💨
Great work Emily. It’s a bit sneaky that spin session isn’t it. I’ve not done it for a while as favour the stair climber but it does some good. Great days works.

Coach Simon 🍊
20 Points

FRIDAY

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gym-workout

Emily's Legs & Core

12 POINTS

Complete ✅ it was hard doing first leg session in what felt like forever. I eased off on some reps and weight.
Sensible to ease back slightly and build back up again. Yeah with the taper and rest it’s been a while but good to get back in that routine again. You must be super strong these days?

Coach Simon 🍊
12 Points

SATURDAY

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philippa-wide

110 Mins Easy

33 POINTS

Complete ✅ very hot humid today but enjoyed it all the same. I had a gel half way through and didn’t get a stitch so I was very pleased 😅
That’s good news. Especially given it was warm out today. Fingers crossed the stitches stay away for now and well done on another long run and a strong week. Jodie and Cam are both signing up 🧡

Coach Simon 🍊
33 Points

SUNDAY

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rest-day

Rest Day

0 POINTS