Week Commencing: 4 May 26

Choose Day👇

Just the one gym session this week to allow for the 3 runs and swim. 1 minute reps should still be controlled and not “eye balls out” which I see a lot of. All about that consistency and the pace targets on your dashboard are a pretty good guide and go just under those if you can and are having a good day. Any issues with the schedule though let me know and I can easily tweak it.

Coach Simon🍊

108 POINTS TARGET

130 Points

MONDAY

header-norris

20 x 1 Minute Reps

24 POINTS

That was tough. When you read 20×1 min you think oh that’s not too bad, but that was tough. Enjoyed the session and was hanging on at the end 🤣🤣 Nice to stretch at the end 😀
It’s a brute that one, as you say, looks easy on paper, but anything but. Glad you were able to dig deep and get it done. And great job on the stretches too. Well done Sally.

Coach Simon 🍊
26 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Missed session due to work commitments. Will complete this session on Sunday morning if it can be moved 😀
Nae bother. Moved to Sunday. Enjoy. Thanks for letting me know.

Coach Simon 🍊

WEDNESDAY

Completed stretches. Due to issue with calf where the top of it was painful to the point walking was painful and to touch it was painful. As such I did lots of stretching, foam rolling and got the theragun on it. If improved and no pain will complete this run Friday.
Sorry to hear about the calf but sensible to rest up and give it a few days to sort itself out. Smart thinking

Coach Simon 🍊
2 Points

THURSDAY

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Session completed and felt good 😀 Had an issue with my calf yesterday and today so swapped the calf raises for some single leg deadlifts 😀
It’s good to have that awareness to swap out an exercise when you have a niggle. Smart. Well done on getting it done Sally

Coach Simon 🍊
12 Points

FRIDAY

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lo-si

60 Mins & Strides

22 POINTS

Was going to complete the Wednesday session today. When I woke this morning even to walk the calf was still rather painful. As such I did not run and completed a 90 minute ride outdoors. Quite a headwind on way out and a little easier on way back 🤣🤣 Spookily enough it appears to have helped my calf and it seems fine at the moment. If it is still good tomorrow I will run and do Wednesdays session, will see how it goes 😀
Again sensible just to do something a bit lighter. although looking at the heart rate it was a decent ride and definitely got the same benefits aerobically as you would have done from the run, if not more.

Coach Simon 🍊
24 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Wednesday session completed this morning. What a beaut of a morning to get out for a bimble 😀 Job done and no issues with the calf during the run which is good. Strides completed as well. One thing I did forget to ask is what’s the general rest period between each effort? They were tough and certainly got the heart and lungs going 😀
Glad you were able to get this done without any issues to the calf. Sounds like the few days rest has done the trick. Anywhere between 30-60 seconds of recovery for the strides is good. Awesome work Sally.

Coach Simon 🍊
22 Points

SUNDAY

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swimming

45 Mins Swim

14 POINTS

sam-davies-1

100 Mins Run

30 POINTS

Real mental battle to get out there and run today for some reason. Had a very busy day yesterday and late night so think I was tired and the head was winning. But gave myself a good talking to and got out there and got it done. Legs started to feel it about 25 mins from the end 😀 Nice to get in the pool after for my session, helped ease the legs 😀 A tough but good double sesh done 😀
So impressive how you felt beforehand. I don’t know if it helps, but if you need to have that talk, reminding yourself of the low points and how grateful you would have been then, to be in this position now, perhaps is always a good approach. Then the pain, the tiredness is surely easily to put up with, knowing what you had to deal with back then. Awesome work though Sally.

Coach Simon 🍊
44 Points