Week Commencing: 29 June 26

Choose Day👇

Take it day by day right now and see how you get on. It might be the jump up feels a bit demanding and we could ditch the home S&C for now if you wanted, although I do like including it. 87pts on the table though which is a very good total to be aiming for. Keep the random emoji’s coming and working hard. Any problems let me know.

Coach Simon🍊

87 POINTS TARGET

84 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

dead

8 4s & 2s

26 PTS

Felt disappointed with my overall pace. As I could t see my pace due to contact lenses I ran by feel. I ran about 7/8. Loud tired talking to me about Henry’s prom which made me run faster so I was ahead and she didn’t talk!!
I think you paced it well to be honest and you sit right in the Zone 6 pace we want. Looking at the Strava stats the one thing we can change to get you that fraction quicker is cadence. Slightly faster feet, lighter ground contact. We can manipulate that if you want by using a metronome of set playlists with a 170bpm. Easiest way to get quicker if you wanted to adopt that approach. But I think you should be pleased personally. A solid session and it’s that consistency we want, week in week out.

Coach Simon 🍊
26 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
I thought I completed this feedback- I ran in the slow group and was at the back! However, I knew the other runners in the group could have gone into Nicks group. I also had the Kenyan runner from instagram in my head – you’re not out to win Wednesday! My goal was to keep it steady and limit the stoppages! I ran the hills which I was pleased with. Yes I was at the back but I was building engines!! Stretches done at home with Solomon.
Talking a lot of sense with this feedback and exactly the attitude we want. Tuesdays (efforts) is the day to push, Wednesdays is the day to just get time on feet and build the engine. Having that understanding of how to execute the different sessions is very important. Great work Shana.

Coach Simon 🍊
20 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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home-workout

Shana Home S&C

1 PTS

Not great! I couldn’t work the ap. It didn’t count down the time for each exercise. I was confused with the knee bent calf raises and then I have to admit I gave up! Too many distractions at home! Argh!!
No worries. Ignore he app, but you can use your phone timer and then tick the box when each exercises is done. I assume you got them all done but the last 2? If not I’ve just given you some bonus pts.

Coach Simon 🍊
4 Points

SATURDAY

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bonfire

50 Mins Run

15 PTS

  • Z2
I’m not a fan of running on my own! However I decided to run from home to fit in the 60mins before Krista and I embark on a wild camp adventure! It was actually a pleasant run through Silverhill and down Filsham Road. I did see Natasha Slow and a dead cat on the way. Natasha ignored me and so did the cat. The Cat had an excuse. 😢 poor cat. Parkrun started easy but on the way back I think I picked up the pace as I saw James barefoot and needed to keep up! Then saw other people I wanted to get in front of! Pleasant run throughout! BBC docu pod about people smugglers on the way down and a new playlist for parkrun. Now off to find logs for the campfire!
I like the idea of running down there, gives you that purpose and destination. I’ve done that a lot with parkrun and still do. Sorry you had to experience seeing a dead cat. That is very sad. Natasha is an odd one. Sounds like a good run overall. Yes, perhaps a little quick, but that’s ok, some days we feel good and motivated and we can pick up the pace. Plus it means bonus pts in the bank. 28pts based on my model and your pace today. Enjoy your camping. A good gym session tomorrow would mean your best week so far on plan. Great job Shana

Coach Simon 🍊
28 Points

SUNDAY

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Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 PTS

  • Z2
Ok. I didn’t go to the gym today. I felt stuck and had no motivation to do this. I was thinking of doing something Monday instead………
Sorry to hear you felt that way. Sometimes the pts system can help. We were 9pts shy, even less to hit the 95%. So even some skipping at home could do the trick. Could do something like that today and we can credit the points to last week?

Coach Simon 🍊