Week Commencing: 25 May 26

Choose Day👇

Always an exciting week with a big race at the end. Speaking of which, be confident with how you are running but try and refrain from putting any pressure on yourself. Let it happen. I’ve heard a lot of the top sportsman talk about “getting out of their own head” and just going with the flow. I should be a psychologist right? 🤷‍♂️ we are not tapering for this race so that’s something to bear in mind, were it a big goal, we would take more time out before, so if anything that reduces the expectation. Shout if you have any issues with the schedule. Keep up the great work.

Coach Simon🍊

131 POINTS TARGET

131 Points

MONDAY

gym-workout

Home Legs/Core

10 POINTS

Started the week the right way! Added weights to calf raise- I need to look out for some heavier kettle bells! Great session but feelin hot hot hot! 🔥
😂 It is a bit toastie right now, Summertime, and the livin’ is easy!! Awesome start to the new week. If increasing weights sometimes it’s good to drop the reps for a week or two just to get used to the new weight. It reduces the risk of injury. So you might go from 3 x 12 reps at 6kg to 3 x 8 reps at 8kgs for example and then build those reps up again until you are ready to make the next step up. But awesome work Kirsty. Have a fab bank holiday

Coach Simon 🍊
12 Points

TUESDAY

400reps

8 Mins & 60s

26 POINTS

Garmin told me I have a new max heart rate-185 did I pb at heart rate?! That was a bit of a messy session. Whats the worst thing to happen 2mins into the first rep? Headphones to play about. Ffs that was a nightmare! Still didn’t turn and go home. I carried on. Did it. Haven’t looked at it yet but I think it was ok.
You’re consistently hitting around 5 mins per km in your 5k reps at the moment (25 min parkrun). The 60 seconds were great. It looked like you had a mini dip late in the last rep, but dug deep and finished strongly which is great to see. You’re training ahead of your current 5k times which excites me. Well done Kirsty. Great work.

Coach Simon 🍊
26 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

That was warm! All completed. Saw loads of HR friends!
I saw you running up St.Helens Road as I was heading to Horntye. Well done on another decent TWR turnout. “If you build it, they will come” Music lyrics are a thing of the past now.

Coach Simon 🍊
22 Points

THURSDAY

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Work it, make it Do it, makes us Harder, better Faster, stronger 🙌🏻💪🏻💪🏻
I like that one!!!!! I need to start making a list of lyrics I can use going forward. Great days work.

Coach Simon 🍊
12 Points

FRIDAY

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jake-p2p

70 Mins Run

21 POINTS

Did it. Am tired but did it
What song is that from? 😂 Well done Kirsty. Keep ticking them off, roll on Sunday.

Coach Simon 🍊
21 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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paul-1-mile

5 Mile Race

38 POINTS

Hot and windy. What a mix. I got a stitch…..I’m pleased with my PB but not my performance. Again, I need to get a good LR to get over this mental hurdle I have right now. It worried me for the pier to pier that I struggle in the heat. Also nearly forgot CD, remembered I’m a child and I like gold stars so made Matt drop me in the park so I could complete this week 100%! I was looking at previous weeks-how come I’m 98% on some weeks? NB-songs are exclusively for S&C days. 🤭😂 mainly because I’m never sure what to put! 🤨
Congrats on your PB. Is there better to come? Definitely. But that’s a positive too. Love the fact you did the cool down as well. Nice to meet Matt, he’s a handsome fella. I think we can utilise HR data a bit more if your watch is accurate as I feel this will help build your confidence knowing that you can sustain a higher effort for longer, and that’s ultimately what we are looking to achieve. Plus I may introduce you to some threshold training too which might benefit you. The fact you came away disappointed with a PB just shows how well you know you’re running right now. Great work Kirsty. In terms of the slightly lower percentages, everything is done manually, so it might even be user error (sorry), so I wouldn’t worry too much, as long as the numbers are pretty spot on, that’s what matters. And you only need 95% to keep the streak going.

Coach Simon 🍊
38 Points