Week Commencing: 22 June 26

Choose Day👇

180!!! 🎯 Pts on the table this week. Tuesday, now you have a motor, if you wanted to join a few of us in the park we are doing a decent session, or of course there is the handicap in your neck of the woods. Keep the rest easy with a session Sunday designed to help you run well at both the Bewl 15 and Pier to Pier in the next 4 weeks. Any issues just shout. Given the heat, and if the body does want more rest, ditch one of the easy runs. Keep smashing it Joe.

Coach Simon🍊

178 POINTS TARGET

178 Points

MONDAY

bonfire

50 Mins Run

15 PTS

  • Z2
Managed to do Monday’s session, before my eye worsened. As well as the run, I did the upper body part of the gym session and a 50 mins low HR bike ride. Leaving this feedback on Wednesday and the eye is feeling a bit better. Hoping I may be able to get to the gym later on 🤞🏻🤞🏻
Glad to hear the eye is getting better. Decent start to the week. What happened to the eye may I ask?

Coach Simon 🍊
22 Points

TUESDAY

si-1-mile-3

5k Race

26 PTS

WEDNESDAY

gym-workout

Joe S&C Session

12 PTS

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
Did 50 mins on the stairs and upped the effort a bit, so as to try and make up for some of the missed 5km/effort session. Wanted to get out on the bike in the evening, as it was so nice out there, so did 110 mins @ 139 avg HR. Can’t complete the boxes, as I did 2 different sessions
Yikes, some day with those two sessions. No worries about the boxes. Just trailing them at the moment and any additional HR data helps. The bike in particular as some of the team will head out and go super slow and average a HR of 90 and expect points.

Coach Simon 🍊
63 Points

THURSDAY

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rest-day

Rest Day

0 PTS

Did some leg work at the gym, but all on machines, as the heat had drained the energy from me
Nice!! Yeah this heat is relentless, bored of it now.

Coach Simon 🍊
8 Points

FRIDAY

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lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Did 13 miles, with 3 x 3 @ MP, which was 100 mins @ 165 BPM. The final MP rep was fucking tough and only the thought of stopping at the petrol station for a cold drink kept me going in that final mile. HR topped out at 191 🥵🥵. After a drink and a rest, I shuffled back home in 30 minutes @ 144 BPM If I hadn’t done a leg session yesterday evening and I’d got more than about 4 hours sleep, I probably would’ve had more in me today
Impressive, in that heat in particular. But with the change of plan now, we want to ease right back from this point onwards. I’ll get the schedule tweaked later and it will be very kind. Great work Joe.

Coach Simon 🍊
55 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Wanted a bit of variety, so I added a few hills in, which I enjoyed. Did 75 mins, but kept the pace dead easy. Really enjoyed that one
Nice, good to mix it up sometimes with a bit of elevation. A really strong week though. Top work Joe.

Coach Simon 🍊
30 Points