Week Commencing: 6 July 26

Choose Day👇

150 pts. Love that. Romney Marsh 10k Sunday which is a fast and flat one if you did fancy a race? But otherwise keep doing what you are doing. I think if we go beyond this plan (hope we do), having a goal race in mind which allows us to be a bit more specific with the sessions would help and probably bring out the best in you over that distance. My approach is generally pick a different distance for each plan I do, thus giving each one a bit more variety to the last. Keep up the great work Lou and any problems just shout.

Coach Simon🍊

150 POINTS TARGET

152 Points

MONDAY

gym-workout

Body Pump

12 PTS

Enjoyed both
There was a moment 10 minutes into my 40 min stair climb that I questioned my life choices. But like you, in the end, I enjoyed it. Great work Lou.

Coach Simon 🍊
26 Points

TUESDAY

rest-day

Rest Day

0 PTS

WEDNESDAY

louise-cavill

30 Mins HM Tempo

28 PTS

  • Z5
The heat is getting to me. So jealous it doesn’t affect you, you’re so lucky! Only managed 20mins but did the remaining 10 mins on Sundays run.
I did wonder where that Sunday 10 mins tempo came from. Well done for finding a way Lou. And got to push the pace a little here.

Coach Simon 🍊
28 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
Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

All good
Boom!!! Well done Lou

Coach Simon 🍊
18 Points

FRIDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Day off so thought I’d get the LR done. So hot 🥵 looked like someone had thrown a bucket of water at me 💦. RPE higher due to the heat
😂 Well done though for making the most of your time off. Impressive to get 2 hours in those conditions and it will always be harder in the sun. Great work Lou

Coach Simon 🍊
36 Points

SATURDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

gym-workout

Body Pump

12 PTS

Lifting heaviest weights in the class now, so working hard 😓, but still enjoying it 🙂
How good is that? That’s awesome. Definitely something to be proud of. Great work Lou.

Coach Simon 🍊
21 Points

SUNDAY

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bonfire

50 Mins Run

15 PTS

  • Z2
Did the missing 10 min tempo alongside the 50 min easy run. Tired legs today. What worries me about hill efforts is my calves. Is it worth getting them tight and sore and risking injury? I’ve run the Romney Marsh 10k before, way too hot for me, hated it
I think I enjoyed the race. The route itself was very non descript and whilst dead flat, not a PB opportunity given the heat (and wind). So I don’t blame you. No worries about the hills, I think if there is any concern on your part, then avoiding it is sensible. We’ll stick to the plan as laid out. But really well done for hitting your targets this week.

Coach Simon 🍊
23 Points