Week Commencing: 25 May 26

Choose Day👇

Kind of easing back in. I may tweak Tuesday’s session slightly so it’s more threshold based than 10k based. Just something I’m still working on introducing at the moment. But I think it will benefit you. Then Sunday getting the 2 hours in, but just pushing the pace a little. If it’s an undulating route the focus on RPE and HR. We should probably just be a little over LT1 at marathon pace, certainly nowhere near LT2. Any issues or questions just ask. Keen to get back into the good habits of 2 x S&C if we can and have kept Friday short based on your feedback.

Coach Simon🍊

129 POINTS TARGET

134 Points

MONDAY

gym-workout

Steve's S&C

12 POINTS

Done 2hr on the bike with Jon first thing then only 2 sets of strenght in the afternoon as it was to damn hot in my gym for any more.
😂 That must have been roasting. Decent shift on the bike, so 24pts banked for that given the HR. Well done Steve. Nice start to the week.

Coach Simon 🍊
32 Points

TUESDAY

jodie

5 x 5 Mins Threshold

0 POINTS

Well a pretty tough session for the first one I have done in some time but that said I managed ok working in the right area for the most part. Leg wasn’t to bad could feel it but trusted it was just the tightness of the scar tissue and working it hard will sort it ok over time.
Glad it went well, love the stats, just where we want to be. I think at the moment one of these per week combined with building the aerobic base and hitting the S&C is enough, then once that fitness returns we can look at a way of increasing the time at threshold to get maximum benefit from the training. Great work Steve. Given how high your VO2 max is I don’t feel we need to be doing a great deal of intensity in that zone, maybe sprinkle a bit in from time to time to keep the sharpness.

Coach Simon 🍊
24 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Well another very stressfull start to the day finding the fridge freezer has stopped working. But once we had got to the zoo it was a great day out although that coast road is a joke to travel on and caused us more stress getting home. Mentally fatigued to say the least.
What a time for your fridge freezer to stop working 🤦‍♂️ Glad you had a good day out though. Important to do stuff like that when you get the time. Jax and I do love a good zoo. Port Lyme is always a favourite day out for us.

Coach Simon 🍊

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Not a bad run really although felt like I was rushed a bit as had loads to do including trying to sort out a fridge freezer which still didn’t get sorted, annoyingly I could feel my leg on the whole run but gotta trust it will be fine.
Hope you get the fridge freezer sorted soon. Now you have an idea what the issue is, hopefully it gives you a bit more confidence you can run on it and not make it worse 🤞

Coach Simon 🍊
18 Points

FRIDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

Went for a 40min run as have to try and sort out a new fridge freezer after work so really strapped for time leg still annoying but felt strong enough. I can now book a MSk appointment so something else to add to my to do list 🤦‍♂️
Worth doing if you can and no worries. If you feel strong enough to run that’s always better than the cross training for conditioning. Getting some decent mileage in this week.

Coach Simon 🍊
12 Points

SATURDAY

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gym-workout

Steve's S&C

12 POINTS

Yeah forgot I had this down tbh
No worries. Sunday’s run made up for this.

Coach Simon 🍊

SUNDAY

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goodwood

3 x 20 Mins (MP)

48 POINTS

Happy with this although it was on road leg a little pissed off after but no real issue while running so thats the main thing, I now have a hospital appointment in 2 weeks so hopefully a scan will tell the real story. Hr zones ok i think didn’t really know what hr to aim for for the steady effort.
So good! Hugely impressed. Glad it went ok and nice to get that hospital appointment booked in. Ping over your max heart rate and I can get the zones updated. Just realised I had your pace in kms too, sorry. The new zone approach I think is better to work off. Going forward it kinda depends if we want to prioritise the threshold training approach or the pace. We can mix the two but we want to lean towards one or the other really. I’ll get the paces updated and if you ping over the max HR I’ll get that added too. Fantastic running though Steve.

Coach Simon 🍊
48 Points