Week Commencing: 13 APR 26

Choose Day👇

Hitting a decent total without actually going into threshold once, which is interesting. The bike on Monday might need tweaking in terms of pts depending what the HR does. But I know you work a little harder than others who just go out on the bike and roll down the hills. Any problems let me know but interested to see how this slight tweak helps and hopefully it will at least give the calf a chance to rest up.

Coach Simon🍊

132 POINTS TARGET

117 Points

MONDAY

gym-workout

Steve's S&C

12 POINTS

Well i couldn’t get out on the bike this morning as I needed the van at work. So I hit up the elliptical once I got home and put it on a tougher programme and got the hr up on the tough bits it was pretty much intervals. Then done strenght after I did do som single leg po gos just to put some strain through the niggle and it did hurt but just felt bruised which kinda makes sesne as I do have some bruises coming out, I think its from me giving it a very deep massage 🤦‍♂️. Legs feel strong though so that is a positive, im Not sure if i will run tomorrow yet or wait till the weekend just to have more time to let the bruises clear. I will probably go to the gym after work so I could try the treadmill if I feel its worth the risk but we will see.
Sounds like we hit the targets though by increasing the intensity on the elliptical and getting the HR up so that’s a cool. Yeah keep taking it day by day right now but we’re still banking some decent training which is impressive. One of my over riding thoughts about Sunday in particular was the question “should humans really be doing marathons?”. “Are we built to go that far?”. That was based on the number of runners I follow coming unstuck after 20 miles and also the state of those towards the back of the field I had to encounter. I think we get swept up in what everyone else is doing, especially in this day and age with social media, but less is more I think. I will definitely be selective with my marathons going forward to try and make sure I can continue to run for as long as possible.

Coach Simon 🍊
30 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Well no running but a good effort in the gym it was. I done 5min row to warm up and decide what to do i then done, 30min stairs, 20min elliptical then topped off with another 10min stairs. Legs felt strong and I didn’t feel my calf once.
Nice, smashing out some big points with the cross training. I may reduce the stair climber points soon as might have overexaggerated it a touch, but it’s definitely a great piece of equipment to train on. Well done Steve, glad the calf felt ok.

Coach Simon 🍊
36 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Pretty good chill in the evening after a good massage. Legs feeling better daily now so that is keeping spirits high
It’s nice when you can see the improvement and feels like it’s happening fairly quickly and smashing out some strong cross training in the progress. Again further evidence we can do lots of cross training without the demand on the body.

Coach Simon 🍊

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Another decent gym session, 30mine elliptical 25min stairs working just under lt1 on the stairs which was tough tbh. Hopefully paige will have some positive news tomorrow morning when I see her and fingers crossed i can do a run sunday albeit a shorter than the 2hr long run.
I’ve reigned in the pts on the stairs a little but still feel it’s more effective that the other forms of cross training. So a few bonus points here. Well done Steve.

Coach Simon 🍊
21 Points

FRIDAY

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gym-workout

Steve's S&C

12 POINTS

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

30 Mins Stairs

14 POINTS

Not surprised after having those pins stuck in you 🤯

Coach Simon 🍊

SATURDAY

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rest-day

Rest Day

0 POINTS

Good chill day working on the pond and enjoying life
Glad to hear. I was impressed with your garden, must be nice out back in the summer

Coach Simon 🍊

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Well i managed the full run which was very nice to do as did Ellen her longest ever run. I had a little bit of tightness towards the end but nothing above 3/10 on discomfort hopefully tomorrow morning it will be fine but time will tell.
Nice you got to run with the group. And congrats to Ellen on her longest run to date. All those little wins can boost confidence. Well done Steve. Solid week in the end.

Coach Simon 🍊
30 Points