Week Commencing: 13 July 26

Choose Day👇

137pts on the table this week, some 15 over your average which will almost guarantee improvement if you can execute this week. Loads of good gym stuff in there alongside the running. Tuesdays session is a beaut with the team. Then keep those Sunday miles easy. Any problems let me know. If you want to tweak the gym session anytime just say and I can replace a few exercises, especially if there are any you are not that keen on.

Coach Simon🍊

137 POINTS TARGET

163 Points

MONDAY

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
gym-workout

Karl's Gym Sesh

10 PTS

👍
Good to see you in the gym this week. I found the stairs so hard this week. Speaking of which I work to heart rate and get in my zone 2 to make best use of the stairs. It’s bloody hard work and find levels 8-10 work well for me in terms of hitting that right heart rate.

Coach Simon 🍊
24 Points

TUESDAY

dead

Hills Pyramid

28 PTS

A tough session
That is hard work that session but will always bring gains. Great effort Karl

Coach Simon 🍊
28 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 PTS

  • Z2
  • Z3
👍
Great job Karl

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Karl's Gym Sesh

10 PTS

👍
💪

Coach Simon 🍊
10 Points

FRIDAY

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spin-class

45 Mins Spin

15 PTS

  • Z4
👍
I should probably try a spin class one week. Well done Karl

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 PTS

I know this was supposed to be a rest day, but got up and felt like doing parkrun
😲 Respect. Although I would say is let me know. It’s tricky for me to track what all the team are doing in relation to their schedules. And if you dropped me a message to say you’d done this I would have tweaked the plan. That said, best parkrun time in over a year. So that’s really positive. Great work Karl.

Coach Simon 🍊
26 Points

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Nice easy run to end the week
With parkrun added in this was probably the one we would have eased back on. But you should be fine. Ended up being a very big week. Just a word of caution it can be a fine line when it comes to over training. If you notice any fatigue next week as we approach the Pier to Pier you could sit out a run if you wanted. Still 163 pts is impressive. I think Joe C the only one of the team to earn more last week.

Coach Simon 🍊
36 Points