Plan 5 - Week 18 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

Did you say you were not doing the handicap? Sorry sometimes messages get lost in translation. Some of us will be doing efforts the same evening. Saturday session is one which has gone well for others on the team including myself and allows for a pretty swift parkrun at the end of 10k of easier work. Any questions or issues let me know. Keep smashing it Conal. Make this week count 💪

Coach Simon🍊

165 POINTS TARGET

59 Points

MONDAY

Conal's S&C

15 POINTS

60 Mins Run

18 POINTS

Both done

Great way to start a new week. Awesome work Conal.

Coach Simon 🍊

33 Points

TUESDAY

5k Race

26 POINTS

Need to get to the pub in good time this evening so did this early. 8’ – 8 x 60” – 8’. Quite slow on the first 8’ while the body woke up and definitely slower when I turned back into the wind after five or six minutes. Pleased with my speed and strength on the 60” bits, alternately into the wind and with the wind. The final eight minutes was into the wind and stuck with that quite well. Not hot at all even at 8AM with cloud and some light rain over this corner of England. Average pace 6:31/mi Average HR 131 (59% minutes n zone 4)

Decent effort doing this solo. You did the right thing to get out early as was cooler then that it is now. Overall pace looked good as well, enjoy the game this evening. In-ger-land, in-ger-land, in-ger-land!!!

Coach Simon 🍊

Step Ups	1 x 70 Secs
Split Squat	3 x12(5kg)
Glute Bridge	2 x 14
Single Leg Deadlift	2 x 12(5kg)
Forward Lunge and Rotation	2 x 12(5kg)
Bent Over Row	2 x 14(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 15
Plank	2 x 60 Secs
Bicep Curls	2 x 15(5kg)
Tricep Dips Dumbbells	2 x 15(5kg)
Wall Sits	2 x 60 Secs
Dead Bugs	2 x 15

Step Ups	1 x 70 Secs
Split Squat	3 x12(5kg)
Glute Bridge	2 x 14
Single Leg Deadlift	2 x 12(5kg)
Forward Lunge and Rotation	2 x 12(5kg)
Bent Over Row	2 x 14(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 15
Plank	2 x 60 Secs
Bicep Curls	2 x 15(5kg)
Tricep Dips Dumbbells	2 x 15(5kg)
Wall Sits	2 x 60 Secs
Dead Bugs	2 x 15

Week Commencing: 22 June 26

Choose Day👇

165 POINTS TARGET

MONDAY

15 POINTS

18 POINTS

60 Mins Run

Zone 2: Easy

TUESDAY

26 POINTS

2km WU

Zone 2: Easy

5k Race

Zone 6: 5K

2km CD

Zone 2: Easy

WEDNESDAY

24 POINTS

60 Mins

Zone 2-3: Easy/Steady

THURSDAY

15 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

40 POINTS

5km Easy

Zone 2

5km @ MP

Zone 3

5km @ 10K Pace

Zone 5

2km CD

Zone 2

SUNDAY

27 POINTS

90 Mins Run

Zone 2: Easy