Week Commencing: 15 June 26

Choose Day👇

I sometimes set your schedule and feel sorry for you given how busy it is. But then I remind myself a lot of it is gym based which you were doing already, then I feel a bit better. I mean we are only running 3 times a week, so it’s not too bad right? 😂 Any issues this week let me know. Keep smashing it Emily.

Coach Simon🍊

121 POINTS TARGET

127 Points

MONDAY

dead

Club Intervals

28 POINTS

Oh my gosh that was SO hard. A very uncomfortable 21 minutes 😅 🥵 this might be too much info but my stomach started to feel a bit weird by lap 5 but I managed to hold myself together🥴 – I’ve noticed it tends to get like that when my heart rate goes quite high – I did get a new max heart rate of 190 though
Trust me, as a coach I have heard it all. So almost impossible to provide too much info now 😂 I’ve been there, got caught out on a run last year but was luckily on the trails so snuck into the woods, but still wasn’t a pleasant experience 💩 At least at track you’re never far from the toilet. Glad the session went well though and pace looks great on Strava. We want those sessions to be hard, although I appreciate not much fun when the stomach does play up. Great work though Emily.

Coach Simon 🍊
23 Points

TUESDAY

circuits

Circuits

10 POINTS

Oh no! So sorry to hear about your unfortunate bowel moment! But it is reassuring to know these things happen to us all 😅. Tonight’s class was relentless! 25 burpees, approx 400m run(down a hill then back up) , 75 push ups, run, 150 lunges, run, 150 squats , run, 150 lunges, run, 100 push ups, run. My legs are not ok
These are typos right? You mean 15 squats and 15 lunges? Not 150? Insane session. I’m going to give you extra pts here as this sounds like you were working really hard. That means you’ve got some points in the bank this week if you want to cut one of your other sessions short. Awesome work Emily

Coach Simon 🍊
18 Points

WEDNESDAY

jake-p2p

70 Mins & Strides

25 POINTS

I genuinely don’t know how I got out there and did that this morning. As soon as my alarm went off I thought- nope, not running, maybe not even going to exercise at all today. Then, before I knew it I was up dressed and out the door l. Strange. I Did hill sprints at the end as it was mostly up hill at the end! So far legs are ok.
😂 Notably impressed after your brutal circuits last night. Respect. Sometimes if we can just go into autopilot it can help. Sometimes I’m like that with work. I have nearly 60 runners right now and before I start setting next weeks sessions I’m like “I can’t do this today”, but once I get started I begin to enjoy it and before I know it, it’s over. Much like this run. Well done Emily. About 8pts ahead this week though from circuits if you did want to ease back somewhere.

Coach Simon 🍊
25 Points

THURSDAY

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gym-workout

Emily's Arms

10 POINTS

Standing up and sitting down has been a challenge so I’m glad it was upper body today – complete
To be honest, it raises an important point. When you do classes or sessions the task is out of your hands, but equally you are still in a position to ease back. And what they set you for circuits this week felt a bit full on. One of the team got injured going to AC track last week because they set a “to failure session” which has really annoyed me. So the point being, you don’t “have to” do what is asked of you if it feels too much. But well done on still getting this session done Emily

Coach Simon 🍊
10 Points

FRIDAY

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spin-class

30 Mins Solo Spin

10 POINTS

I apologise this is really going to mess up your points system. I changed it all up because I didn’t want to do loads but still wanted to weight training. I did 10 mins on the cross trainer I only did 3 exercises but I went way heavier usual (normal deadlifts 1 x 15 at 45kg then 2 x 8 55kg, kettle bell swings 3×15 20kg, step ups 3 x 10 each leg with 2x 7.5kg dumbbells) then I did the usual bike but wit 2.5 mins Wu and cool down
That’s cool. We had points in the bank right? So a good idea to listen to the body and change it up a little. I respect that. I can never tell how you feel on any given day, so there are occasions where diverting from the plan slightly has to be your decision and that’s smart training. I make it 15pts so a good days work still. Well done Emily.

Coach Simon 🍊
15 Points

SATURDAY

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emily-2

2 x 5km

36 POINTS

Complete! ✅ really challenging but good fun and glad I was able to keep to heart rate zones
You’ve had a hell of a week. Great way to finish it with such a good session and love those last 2 kms how you picked up the pace. Even better if the heart rate was in the right place as well. Awesome running Emily. Surely tomorrow is a pub garden sort of day? 🍻🍻😂

Coach Simon 🍊
36 Points

SUNDAY

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rest-day

Rest Day

0 POINTS