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Week Commencing: 13 July 26

Choose Day๐Ÿ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Lighter week but still some really good sessions. Tuesday’s team session is a beaut and Sunday bags some decent miles in the legs. If you can do that earlier in the week (Friday or Saturday) it would give you an extra 24-48 hours rest for the P2P. But we do the same next week in that we have 3 days rest before P2P, so I’m not overly concerned and Beachy Head is the main focus. Any problems let me know, but keep working hard, Jo and execute those sessions. You got this.

Coach Simon๐ŸŠ

99 POINTS TARGET

99 Points

MONDAY

rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

dead

Hills Pyramid

28 PTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill

Just put my head down and got this done.
I like that approach. How I treat the washing up most days ๐Ÿคฆโ€โ™‚๏ธ Great work Jo!

Coach Simon ๐ŸŠ
28 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

All done, hasn’t been the easiest week, I’ve struggled in the heat and managed to burn myself pretty badly in the wind on Monday
Sorry to hear that. Be careful please. But well done for ticking this one off.

Coach Simon ๐ŸŠ
18 Points

THURSDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

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gym-workout

Jo's Gym Session

8 PTS

Jo's Gym Session

Cable Torso Rotation

3 x 10

Bent Knee Calf Raises

3 x 15

Tricep Dips Dumbbells

3 x 10

Goblet Squat

3 x 10

Calf Raises

3 x 15

Kettlebell Romanian Deadlift

3 x 10

Kettlebell Side Bends

3 x 10

KettleBell Swings

3 x 10

Kettlebell Bent Over Row

3 x 10

Chest Press

3 x 10

Plank

3 x 30s

Dead Hang

90s

Alternative Exercises:

Cable Torso Rotation – Russian Twist
Goblet Squat – Leg Press & Single Leg Press
Kettle Bell Romanian Deadlift – Barbell Deadlift
Kettle Bell Bent Over Row – Any pull machine
Chest Press – Shoulder Press

Some other good options I like, seated leg curl, ab crunch, farmers carry., abductor and adductor machines.

Done, a little flat
Some weeks are like this, but we can still dig deep and pull through

Coach Simon ๐ŸŠ
8 Points

SATURDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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sam-serpent

150 Mins

45 PTS

  • Z2

150 Mins

150 Mins Run

Zone 2

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

Continuing the theme of just getting it done this week, nice chatty run with Sue
Great time on feet. No substitute for this when training for a race like Beachy Head. Awesome work Jo.

Coach Simon ๐ŸŠ
45 Points

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