Week Commencing: 4 May 26

Choose Day👇

Decent week here. The speed with the ramp up (if hitting just under your targets hopefully it won’t feel as vile). The 10k session which is good prep for the 5 miler and then the easy miles, combined with your S&C. All the ingredients we need for a decent week and continue to make progress. Keep smashing the shit out of the training!!! Any issues, let me know.

Coach Simon🍊

119 POINTS TARGET

55 Points

MONDAY

circuits

Circuits

10 POINTS

Made up circuit (reverse order) Squat jumps Leg press 60kg Glute abductor 45, 45, 52kg Hanging knee lifts 3x 15 Eccentric chin ups Tricep kickbacks 16kg Bulgarian split squats 14kg Flutter kicks Shoulder press 11kg Leg extension 45kg
Nice, great way to start the week and shows you have recovered well from yesterdays race. No way I’m up to any gym nonsense today. Well done Lucy

Coach Simon 🍊
10 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

💩💩💩 sorry for putting a downer on the session. Google suggests GTPS which isn’t too serious so hopefully it’s that
Don’t be silly. I just felt bad that you weren’t able to complete the session. We can tweak the plan depending how the hip holds up and just get you running more aerobic stuff if need be. Just looked up GPTS, are you doing anything away from running that might make it worse. I used to always sit crossed leg which caused long term weakness in my glutes. Also my desk posture is terrible causing me lots of problems, so just wanted to check to see if that could be an issue. Rest up today and see how you get on with your friend on Friday then we can reassess and go from there/

Coach Simon 🍊
24 Points

WEDNESDAY

alan-corke

90 Mins Run

27 POINTS

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

Further to your comment below 👇🏻I did get to run with my friend for a grand total of 20 minutes. Pretty painful hip tbh but at least the gossip was elite
Ah that’s a shame. But glad you had enough time to cram in plenty of gossip. Hopefully the hip will stop being a dick soon and we can at least get back to the easy runs.

Coach Simon 🍊
6 Points

SATURDAY

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gym-workout

Lucy's S&C

12 POINTS

Skipped the side planks and the Russian twists because they hurt, everything else was just about ok
Smart. Yeah I can see why they would irritate the hip. But well done for still getting some strength work done. Did you not get to run with your friend this week in the end? That makes me sad 😢

Coach Simon 🍊
10 Points

SUNDAY

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start

15 - 10 - 5 Mins (10k) 💨

28 POINTS

50 minute on the bike 😴😴😴
Sounds fun. The bike I’ve found is the least effective simply due to how hard it is to get the heart rate up. I think you averaged around 106 here, which is ok for a recovery but not really going to benefit you a great deal. Hence why the elliptical, if an option, is a better choice. I found 60 mins Sunday pretty tedious but it did the job.

Coach Simon 🍊
5 Points