Week Commencing: 25 May 26

Choose Day👇

There’s a lot I don’t like here. I probably shouldn’t admit that as the person who has written the schedule. But the 5 miler? Is that happening? Perhaps not the best idea. That would change a lot if not racing that and ideally we want to be sensible right now. Let me know as I can pretty much scrap the whole plan and give you something more suitable with a little bit of speed work (threshold in there).

Coach Simon🍊

120 POINTS TARGET

119 Points

MONDAY

circuits

Circuits

10 POINTS

– [ ] Leg curl 45kg – [ ] Chest press 25kg – [ ] Plank knee to elbow – [ ] Bicep curls 12kg – [ ] Single leg RDLs 16kg – [ ] Dragonflies – [ ] Single leg hip thrust (machine weight only) – [ ] Band assisted chin ups – [ ] Dead hang – [ ] Leg press 60kg (90kg inc machine weight)
Nice, some great exercises in there. I think I need to get a dead hang into my routine but a bit worried I will break my shoulders if I don’t get a little stronger first. Awesome work Lucy.

Coach Simon 🍊
10 Points

TUESDAY

paul-lambert-1

5 x 1km Threshold

23 POINTS

Think this went well! Didn’t really look at pace, just went off HR. Got sooo hard to stay below 165 towards the end, so think I was pretty slow laps 3-5. But definitely didn’t feel as broken at the end and like I could have done another lap or two. Feet GOOD. Hip GOOD. Knee ok with bracing 👍🏻👍🏻👍🏻🧡🧡🧡
The Strava HR graph is a think of beauty. Just below that LT2 or perhaps on it at times, but that’s ok. practice will fix this. And it’s about not becoming too fixed to the times. We were not far off where we expected and they will improve as you do it. Ultimately what you said about feeling strong at the end is the key. And being able to do 2 of these some weeks is where you’ll see the big difference in fitness. I’m excited about this method. Well done Lucy

Coach Simon 🍊
23 Points

WEDNESDAY

gym-workout

Lucy's S&C

12 POINTS

Did this one yesterday evening as I’m away today / tomorrow and upped some weights which I regretted on the two hour drive to Cambridge 🤣
I remember busting my shoulder in the Paddock Wood Half Marathon, wouldn’t have been an issue had I not driven 4 people there 😲 Luckily I drive an auto but at times it was quite painful so I can have some appreciation for this. Good job though. Don’t be in a hurry to increase the weights would be my advice.

Coach Simon 🍊
12 Points

THURSDAY

Loading...
rest-day

Rest Day

0 POINTS

FRIDAY

Loading...
philippa-wide

80 Mins Run

24 POINTS

Did this on Thursday because Cambridge is so flat – 17m elevation in 13k what a treat. Extra rest day before Sunday too 🙏🏻
Nice, just what was needed really before Sunday, a nice flat one. Hope the evening before was fun? 😂

Coach Simon 🍊
24 Points

SATURDAY

Loading...
gym-workout

Lucy's S&C

12 POINTS

Did this on Friday. Feeling good! 40kg RDLs 💅. Weds night was fun but oh my goodness I cannot handle alcohol any more I need to stick to natural highs from now on 😅
😂😂 That did make me chuckle. 40kg RDL? Nice, 5 ahead of me at the moment. Keep up the great work!! Also we could reduce the reps slightly for heavier weights. At some stage that’s an approach we definitely want to adopt, but just want to make sure the base strength is there first before doing any damage. I’ve dropped most of my sets to 10 reps max, I’ll do a few extra (12 max) if I feel strong, but that’s the point I’ll then increase the weight.

Coach Simon 🍊
12 Points

SUNDAY

Loading...
paul-1-mile

5 Mile Race

38 POINTS

This felt soooooo much better than Worthing. I have no idea what my 5 mile times are but think that’s a PB. And I think 2nd HR lady back and 3rd in age cat. I know you said you didn’t like this week’s plan but turned out ok didn’t it? 💅
Did I say that? What a negative nelly. But seriously though I think it’s a good reminder of just go day by day and sometimes you never know how you’ll feel. What a race too? So much quicker than Worthing, granted 2km less, but even so. You’re pretty good at this running lark? If you’ve not done so take another look at the Hastings Runners pre race photo. You beat all but one of those females today. That’s class right? Own that. So pleased as well the hip behaved itself. Awesome work Lucy.

Coach Simon 🍊
38 Points