Week Commencing: 13 July 26

Choose Day👇

We’ve got an absolute beaut of a hill session Tuesday evening if you are free and wanted to join the team for that one? Otherwise it’s another 150pts week. As someone working at 140pts right now and feeling it, I know how impressive this is. Recovery week next week though which may help with motivation levels if you are feeling tired in the heat. Keep going Lou. Smashing it.

Coach Simon🍊

154 POINTS TARGET

148 Points

MONDAY

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

10 Mins Stair Climbing

5 PTS

Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 PTS

  • Z2
Having to work different shifts this week to cover and it’s my dad’s 70th birthday bash this weekend so had to reschedule my training for the week. Tried not to do hard sessions back to back. Hopefully it’s ok with you. This is all I could fit in today
Well done Lou. That’s ok. The only thing I would say is we have 5 pretty big days on the spin, (23-26-27-30-36pts). Although the pts are evenly distributed which should help, but just take it day by day and if you need a bit of extra rest, then tweak it as you go. We are working at a really high level right now (150pts), so don’t force it, if the body is telling you it needs extra rest.

Coach Simon 🍊
11 Points

TUESDAY

bonfire

50 Mins Run

15 PTS

  • Z2
A little cooler today, still pretty warm though. Comfortable easy run, HR a little higher than usual, don’t know why
All the time we are using the watch for HR I wouldn’t worry too much. 2km into my 10k I was cruising along and my watch says “HR High 177”, my max is 183 🤷‍♂️ Completely wrong. But glad it felt comfortable. Always the idea with these ones. Well done Lou

Coach Simon 🍊
15 Points

WEDNESDAY

gym-workout

Body Pump

12 PTS

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

30 Mins Stairs

14 PTS

  • Z2
Getting done early as working a long day today.
Fab work Lou!! Hope work went ok. Long days in this heat must be brutal.

Coach Simon 🍊
26 Points

THURSDAY

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bonfire

50 Mins Run

15 PTS

  • Z2
Treadmill avoiding the heat. No benefit to struggling outside on an easy run. Legs done – still find the bent knee calf raises brutal!
Good thinking. I need to give myself some single leg bent knee calf raises just to appreciate the challenge, have done both legs at the same time so far. So respect you can do that. Well done Lou.

Coach Simon 🍊
23 Points

FRIDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

swimming

30 Mins Swim

9 PTS

gym-workout

Body Pump

12 PTS

All good. Gym wasn’t too busy. Almost had the lane to myself in the pool
I bet that is so nice to have a quiet pool. I hate it when the gym is busy. Another strong day Lou. Awesome work.

Coach Simon 🍊
30 Points

SATURDAY

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hove-10k-1

3 x 3 Miles

53 PTS

Tired legs today, was a struggle. Managed 2 sets of 3 miles at HM pace but had nothing left for the third. Not used to running at that pace nor the distance really. Stopped at 12 miles as really was worn out. I am planning to run the pier to pier. Shouldn’t be too hot and the wind is blowing in the right direction.
Yeah tough session that, but you did great to bank 12 miles, half of which were at HM pace. Means you hit the 95% + target for the week as well, so no problems there. Great news on P2P, I will get that in the plan for next week. Great to see you out there as well Lou, you look so strong with great form, a nice change from seeing so many other runners with poor movement patterns.

Coach Simon 🍊
43 Points

SUNDAY

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rest-day

Rest Day

0 PTS