Week Commencing: 11 May 26

Choose Day👇

The 60 min Saturday might not be ideal so if you have time Friday to do that, perhaps bring that forward. But should feel like an easier week in the build up to Sunday with only 1 session and that’s ticked off early in the week. As for Sunday, another race that really should be treated as a training run. In the sense where not focusing on chasing times, but instead working at the right intensity to get maximum gains from the run. That takes away any pressure of running a specific time. So do your best and you cannot ask anymore. Any issues let me know but keep up the great work Andy.

Coach Simon🍊

125 POINTS TARGET

119 Points

MONDAY

pilates

Pilates

10 POINTS

Ill count my yoga class on Thursday as this. The lady who runs the run club is very good and a qualified PT. The yoga is quite similar to the pilates and very runner specific. Hope to keep doing this one.
That sounds very good, especially given the quality of the instructor. Great work Andy!!

Coach Simon 🍊
10 Points

TUESDAY

paul-plan

10K Taper Session

24 POINTS

Did this on Wednesday. Quite enjoyed it and felt strong overall. The first 1km and first 400m reps felt the hardest, after which I seemed to get accustomed to the pace. Good session and stretches
Great work Andy, that’s a good lesson there, often finding the pace can be the hardest thing, but once we settle in it can get easier. Remind yourself of that in the future, as that won’t be the last time it happens. But well done on smashing it the session.

Coach Simon 🍊
26 Points

WEDNESDAY

circuits

Circuits

10 POINTS

Moved to Friday. Nearly sacked it off but talked myself into it and worked really hard in the end. Also felt a fitter despite feeling very tired today. Managed more pushups, better hitting on the bags, and repetitions e.t.c. felt stronger 💪
Love this. Sometimes it’s good to keep pushing when we are tired as we’ll generally sleep better that night. We can always catch up on a few missing hours sleep. Glad you are starting to notice the difference as well. Rewards for your hard work, keep it up Andy.

Coach Simon 🍊
10 Points

THURSDAY

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andy-alice

40 Mins & Strides

16 POINTS

Did 40mins at run club, followed by Yoga class again. All good and enjoyed it
You’re going to be super flexibile soon. Well done Andy

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Moved circuits to today as couldn’t get in class earlier in week. But all good.
I think I’ve done the points right with the moving around. Feel free to drop me a message if you want me to change up the dashboard so it looks tidy. It’s not essential, the most important thing is getting those pts banked. So well done Andy

Coach Simon 🍊

SATURDAY

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pett-xc

60 Mins Run

18 POINTS

Went to parkrun. Took it nice and steady but only did 35mins + 5min warm up. Wanted to save the legs for Sunday, they were tired after circuits night before. Enjoyed it though and liked the relaxed pace. Very comfortable. Did the stetches later in afternoon
Sensible to listen to the body and not force it. Only you will know how the body feels and what it needs. So smart training and glad you enjoyed it too.

Coach Simon 🍊
14 Points

SUNDAY

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start

10K Race

45 POINTS

3rd time ive done this event. A really good race organised by Steve Cram. Set off quite quick in first 3k. It is downhill in first half of race, then there are a few hills and general incline in 2nd half. But calmed the pace from 4km onwards and managed to run in steady, just over 58 mins which im very happy with. Tough effort though. Did partial warm up and cool down but was difficult to do a full 2km and strides due to the general layout and busy-ness of the event village and timings. But very happy with this race and pleased to be under an hour again 😀
Love the fact this is organised by Steve Cram, what a legend, and really good time to get in today, shows you’re running at a good level again and something we can continue to build on going forwards. No worries about the WU & CD, I appreciate it’s not always easy in a race environment like this. Great job Andy, 95% for the week which is always the first target 💪 and takes you onto 12 weeks on the spin hitting your target (not including injury or illness). Let’s keep that streak going. I’ve got a few on the team up over 25 weeks.

Coach Simon 🍊
41 Points