Week Commencing: 6 July 26

Choose Day👇

Let’s see how the ankle is. Obviously this schedule is done with the assumption you’ll be ok. If not we will need to make tweaks. Also listen to the body post Bewl and if you need extra rest, take it. We don’t want to be smashing out an efforts session if the muscles are still super tight from Sunday. Only you will know that, but if any doubt I would rather you rest, plenty more effort sessions we can do. Keep at it Jo.

Coach Simon🍊

121 POINTS TARGET

130 Points

MONDAY

gym-workout

Jo's Gym Session

8 PTS

That was ok, and been very busy up scaffolding decorating the house today 🤞 for efforts tomorrow evening
You’re supposed to be relaxing, you just retired 😂 Well done on the gym session Jo

Coach Simon 🍊
8 Points

TUESDAY

dead

5-5-5-2-2-2-2-2

27 PTS

  • Z6
  • Z7
That was all good. Might say apart from the final 2 mins, I enjoyed it
Excellent work Jo. Another strong session in the bank. Consistency is the name of the game to keep making gains. But really pleased with this.

Coach Simon 🍊
27 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Very gentle 60 minutes though it was hot
Perfect run after Tuesdays efforts!

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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uppsala

60 Mins Easy-MP

24 PTS

So I rescheduled the gym visit to Saturday and added a 60 minutes easy/ medium pace run to offset spin. Did I get the points right?. Really enjoyed the Oliver Curd, I think I should have committed to racing it before Crowhurst station, it would have been good to see how much quicker I could have completed it.
I think you’ve earned some bonus pts on top of your target which is great. There are some tricky sections early in that route so I can understand why you’d wait before kicking on with the pace. But it’s nice to get a course PB and get rewards for your recent hard work. Great stuff Jo.

Coach Simon 🍊
24 Points

SATURDAY

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Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 PTS

  • Z2
gym-workout

Jo's Gym Session

8 PTS

👍 nice session in a quiet gym
what a difference it makes if the gym is quiet. Well done Jo, awesome work.

Coach Simon 🍊
17 Points

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
OMG awful nights sleep so I couldn’t get out of bed this morning but got out eventually. Very hot As you know, but got it done with appropriate fueling on the way
Sometimes it’s just about being a mental gladiator. No excuses, get it done. And feels like this was one of those days. So be proud of yourself for getting out there and banking those crucial miles. Awesome work Jo and a huge week in the bank. It’s pushed your average training pts up by 2 (to 95). The higher than number, the fitter you’ll be.

Coach Simon 🍊
36 Points