Week Commencing: 13 July 26

Choose Day👇

The finale of plan 4. I just want to say, as a friend (hopefully) as well as your coach, just how proud I am of you. You’ve smashed it. You work so hard, getting up early, leading TWR, all the S&C. You’ve had quite a few knock backs with the parkruns not going as well as you would like (so far), but you dust yourself off and go again, week in week out. You’re an inspiration and I’m quite emotional writing this. I hope you too are proud of yourself for your commitment. This week? 160 mins is the planned P2P run. We’ve got a couple of light weeks in between that an efforts. Any issues let me know how. So glad you decided to reach out to me as it’s a pleasure just to be part of what you do. Keep going!! The best is yet to come.

Coach Simon🍊

132 POINTS TARGET

138 Points

MONDAY

gym-workout

Home Legs/Core

10 PTS

Today this could be the greatest day of your life, well it is when you start with a workout!!!!! Hope you’re ok? Why’s it turned windy Simon not overly happy about it!
I hope I have better days than this. So much feedback to do. The downside of a weekend off. But it’s fun, most of the time. Well done on starting the week so well. I had two enquiries over the weekend. Hannah Eager and Jane Caley, are they both TWR runners? If they are, thank you so much 🧡

Coach Simon 🍊
12 Points

TUESDAY

dead

5-4-3-2-1-1-2-3-4-5

30 PTS

Fueled by champagne……. I GOT THE JOB!!!! It was a struggle to get going today not looked at rep pace yet. Seriously why’s it so windy!?! Hope you caught up yesterday and are ready for a new day 💪🏻
Er. AMAZING!!!! Congratulations, so pleased for you. I’m not surprised though knowing how awesome you are. Hard work pays off. Splits looked pretty fruity if you ask me, so another strong session smashed out, 30 mins of running there, tough work, so really well done Kirsty. I’ve not heard back from Jane, on the off chance my emails to her landed in her junk folder and you see her Wednesday, let her know I have reached out. Maybe she is just busy or changed her mind but thought I would double check.

Coach Simon 🍊
30 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
That was hot. So very hot. One of those can’t be arsed but I did it anyway runs. Did I say it was hot!!!! Jane and Steph are very excited to join team orange! I think Steph and I are hoping to LR on a Sunday as much as we can. Tonight was a slog. Not for another reason than. Heat. 😩🤣🤣
Some days it’s about ticking the box and moving on. Really excited to have the potential to work with Jane and Steph. Can’t thank you enough for recommending me. Well done Kirsty.

Coach Simon 🍊
18 Points

THURSDAY

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It’s the final countdown…….i can’t believe it’s almost the close of another training plan! Next one will be full of PBs and less moaning!
😂😂 Keep moaning and if the PBs come, great, if not, you’re still running better than ever before. I’m always evolving my plans and I have some ideas I think will help you continue to improve. So excited for the next episode (was going to add some lyrics there from the song but then realised I couldn’t without causing offence) Well done on this workout.

Coach Simon 🍊
12 Points

FRIDAY

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andy-alice

40 Mins Run

12 PTS

  • Z2
Well that was a very downhill route! Still a good penultimate run! Nice and easy
Nice, job done. Ideal to have it slightly shorter ahead of Sunday. Good luck for that one. I’m sure you will smash it.

Coach Simon 🍊
12 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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beachy-head

160 Mins

48 PTS

Simon that was tough! I’d be interested in the HR route, I did not like the stones, and it threw me massively, very nearly got on a train at cooden! 🤣🤣🤣 but longest run, 3hrs and furthered too,25K! It was not pretty, we walked, stopped for the loo and to get water bottles filled. But I’m not worried about pace or HR I’m pleased I did it! Although a marathon, that’s REALLY far! 😵‍💫🫣 Can’t wait to see what you have in store for me next plan! 🙌🏻💪🏻🍊 bring on the chaos!
Glad you kept going as this is a huge milestone to go beyond 3 hours. We are only 6km off here what you need to do at the most in your marathon prep. Then on the day you just let the crowds and the adrenaline bring you home. Congrats on finishing this plan with such a bang. Awesome work Kirsty.

Coach Simon 🍊
54 Points