Week Commencing: 22 June 26

Choose Day👇

Not sure why I’ve not got the handicap race in there unless you have already said it’s not possible. So this week. We are training for Bewl 15 and Pier to Pier so the former we need to be strong on the hills (it’s very hilly towards the end) and our endurance. That’s the thinking about this weeks schedule. Decent mileage, some good elevation and save the speed work for beyond this. If you are racing Tuesday we’ll just ditch the hills session, so nae bother. Shout obscenities in my direction if you need things altered.

Coach Simon🍊

124 POINTS TARGET

124 Points

MONDAY

circuits

Circuits

10 PTS

All good. Will probably shuffle this week’s runs around depending on when I can get out early or when it’s cooler 👍🏻
Smart as it’s so hot right now!!! Let me know if you need my input with the schedule at all. Class work on smashing this out champ (age cat win reference, which I will probably role with a week or until the point you insist I stop using it).

Coach Simon 🍊
10 Points

TUESDAY

dead

Continuous Hills

36 PTS

Did the continuous hills workout today as I had more time and oh my word that was one of the hardest training runs I’ve ever done. Managed 30 mins at higher intensity and then legs went to jelly so ran the rest at easy pace (still hilly). Stormy and steamy in bedgebury today!
Yeah it’s a tough one for sure. But big points on the table and clearly you pushed your limits today which is good to see. No worries about cutting it short, sensible decision given the conditions today but another step forward in terms of fitness progression. Great work Lucy. An extra 10 mins on the easy run will make up for those missing pts.

Coach Simon 🍊
32 Points

WEDNESDAY

andy-alice

40 Mins Run

12 PTS

  • Z2
55 mins early doors 👊🏻
Bonus!!! I shouldn’t even write this but when I saw 55 mins on Strava my first instinct was you’d cut it 5 mins short. I almost feel I need to apologise for doubting you. So sorry. I will know better next time. Great work Lucy

Coach Simon 🍊
16 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Opted for hills and shade rather than flat and sun. Took it very very easy and it worked out ok! I’m quite pleased with this week because any other year I wouldn’t have run at all, so it’s good to know that I can as long as I do sensible stuff like start early, stick to shade etc. So less daunted by Bewl than I would have been!
Yeah to tick that off is hugely impressive. There’s always a way. Yes it’s fucking hot but I don’t buy the “it’s too hot excuse”. Yeah if you go out at midday, maybe, but early or late, in the shade, fine. So great work. And I like the approach too, walking here is smart. HR just where we want it and 18km banked, ideal. Great work Lucy.

Coach Simon 🍊
36 Points

SATURDAY

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gym-workout

Lucy's S&C

12 PTS

A few progressions: Bent knee calf raises 15kg Wall sits 10kg Hip thrusts 22.5kg Russian Twists 6kg 👍🏻
Nice, it’s a good workout that. Covers a lot of bases. We can always tweak a few exercises if you ever get bored, but to be honest though who stick with a consistent routine often get the best results.

Coach Simon 🍊
12 Points

SUNDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Feeling personally attacked by the WhatsApp comment about no swearing being necessary 🤣
😂 I thought you’d appreciate that. Apologies for singling you out. I know some of the others on the group would have found it amusing too though. Well done on the run. Loving the stats. All nicely in Zone 2 where we want them. Another strong week in the bank too. Well done Lucy. Some decent milestones as a result of this week. Over 3000pts now banked, but more importantly, 5 stars. BOOOOOM!!! 👊

Coach Simon 🍊
18 Points