Week Commencing: 29 June 26

Choose Day👇

We didn’t have the 5-5-5-2-2-2-2-2 in recently did we? In my head I seem to recall setting you that session. If so just let me know and I will swap it for something else. But all the perfect ingredients again this week. Speed work, long run, strength work, cross training, and it all adds up to 152pts. I think this is the highest we’ve gone, and with it likely to be warm again I’d be interested just to hear how you feel about this level of training. We want to be careful we don’t start edging over the red line again. You probably won’t notice much difference as the jump up is subtle. Keep up the great work Lou.

Coach Simon🍊

152 POINTS TARGET

155 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 PTS

gym-workout

Body Pump

12 PTS

Switched the swim for elliptical as was awake in the night with hayfever and dust allergies (having building work in the house) and didn’t want to add rhinitis to it. Good BP class, Monday at 0930 is the best instructor!
It’s amazing what a difference the instructors can make. I must remember that when I deliver a session. Note to self: Be positive and encouraging. Good idea to switch them up and glad it went well. Hopefully the new kitchen will be ready soon 😁 (was it a new Kitchen? I seem to recall you mentioning that).

Coach Simon 🍊
24 Points

TUESDAY

bonfire

50 Mins Run

15 PTS

  • Z2
So glad it’s cooler, that felt so much better. Managed a hilly route and kept the HR under 150 (just) for the first time!
Nice, that’s a good sign, especially with the hills, my HR rockets on the hills. My easy runs make for interesting reading as my pace falls off a cliff when I start going uphills. Would you like me to put your HR zones on the dashboard? I’d just need max HR. Apologies if you have sent that already but currently I noticed the stats are not on there. I’ll chuck in a couple of extra bonus pts for the hills as well. Great job Lou

Coach Simon 🍊
18 Points

WEDNESDAY

dead

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

27 PTS

  • Z6
  • Z7
Disappointed with this session. The first rep always feels so difficult, breathing hard, then settles and pace feels easier. Maybe because my body is used to the slow plod? Managed the 3 x 5 mins but then felt drained, nothing left in the tank and couldn’t hold pace for 2 mins. Managed 8 x 1 min and 4 x 30 secs as seemed more manageable and better than abandoning the rest of the session. Not sure about training by HR, mine is always so much higher than everyone else’s. Makes me feel unfit
Next time you feel “disappointed” in a session, just park that thought and say “you know what, I’ll let coach analyse it”. And looking at the paces, you nailed it, you ran the 23 mins we wanted, granted in a slightly different manner, but that makes very little difference. So in fact you should be the opposite of disappointed. You kept going when it felt tough, didn’t quit, and ultimately got the job done. So your self report should be “found it tough, but proud of myself for finishing it all”. That slight change in mentality can then carry on to the next session and make a big difference. So I’m very pleased how you did here Lou

Coach Simon 🍊
27 Points

THURSDAY

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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

Body Pump

12 PTS

All good 👍🏻
Great work Lou

Coach Simon 🍊
21 Points

FRIDAY

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swimming

30 Mins Swim

9 PTS

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 PTS

Enjoyed both. No niggles or anything
That’s a nice feeling when you feel fit and strong. Great work Lou

Coach Simon 🍊
21 Points

SATURDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Had planned a different route but upset stomach meant I needed to stay close to home , had to pop in to use the loo twice so was a good call 😳🤣. Kept it as slow as I could, too hot, got it done. Legs set is tough after a long run but doesn’t seem to fit in during the week. Looking forward to a rest day tomorrow! RPE higher due to the heat.
Very impressed given things went against you. To get your legs done as well. As you say, ideally we would squeeze it in somewhere else, but I still think it helps, even after a long run, assuming nothing is niggly. Another fantastic week Lou, enjoy your well earned rest day.

Coach Simon 🍊
44 Points

SUNDAY

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rest-day

Rest Day

0 PTS