Week Commencing: 25 May 26

Choose Day👇

The week always looks so much more demanding when the rest week is on the Sunday. If you ever feel the need for another rest day combining your 60 mins easy with a gym session would be the best way of doing that. I might run a session Monday morning as there won’t be track, but will post on the group over the weekend. Any problems just shout. Recovery week coming up as well, so that should help with motivation over these next 7 days.

Coach Simon🍊

120 POINTS TARGET

132 Points

MONDAY

si-1-mile

3 x 1 Mile & 6 x 200m

28 POINTS

Apologies for sneaking in early – I had to be ready to go out and about by 10! I enjoyed every second of thrt! It was so fun and I can’t believe I’ve never thought to run round the park. It was a beautiful morning for it! ✌️ ☀️ 🌳 I found focusing on heart rate really good too! It felt manageable and good way to see how hard your working
No worries at all, was great to see you running so strong. I love doing intervals in the park and occasionally do loops down there for my easy runs. On a day like today focusing on HR or RPE rather than pace can be a sensible approach as it’s likely we’ll be that fraction slower. Well done on great start to the week.

Coach Simon 🍊
28 Points

TUESDAY

circuits

Circuits

10 POINTS

Horrendous. My body felt so tired and wouldn’t work how I wanted it to. I blame the heat 😭😅 I almost cried in the last round of exercises 🥲🫠
Ah, so sorry to hear that. I think we just need to remind ourselves this weather won’t last and by still ticking off the work we are at least building our mental toughness. Well done on turning up, some on the team have let the heat win.

Coach Simon 🍊
10 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

After yesterday’s wobble I was a bit nervous to go back out. BUT it was actually really nice and keeping within the heart rate range kept me on a much slower/nicer pace than my usual easy runs which meant it was very pleasant and probably it bit of a learning curve.Yey. Although once it reached above 150 it didn’t come back down no matter how slow I went 😅
Glad it went well. I think HR will still be higher in this heat. And looking at your zones you were pretty much in Zone 2 HR wise and pace was only fractionally slower. One way to get it down again is just walk for 60 seconds and then go again, nothing wrong with doing that once or twice on a long run, we just don’t want to be stopping 6-10 times as we don’t get any rhythm to our runs then.

Coach Simon 🍊
22 Points

THURSDAY

Loading...
gym-workout

Emily's Arms

10 POINTS

Complete and shoulder is feeling slighlty better too I did the spin session this morning as I had more time ✌️
Awesome work Emily. Glad the shoulder is feeling better, you must be so strong with all this work you are doing and no doubt feeling great within yourself. I’ve noticed a difference myself in how my legs feel and it can be a real confidence boost. Great work on the spin too. Sensible to do that if you have more time.

Coach Simon 🍊
20 Points

FRIDAY

Loading...
spin-class

30 Mins Solo Spin

10 POINTS

gym-workout

Emily's Legs & Core

12 POINTS

Complete! Felt a bit stronger today compared to previous weeks but generally quite tired – it’s been a busy week (we’ve just started to foster another dog so life is full of a few more tasks, all good fun though)
That does sound a bit stressful. I think just see how things go, if you find you’re tired all the time, then we can tweak things a little, as we don’t want that to be the case. It’s need to feel challenging but achievable and you don’t want the exercise to effect other aspects of your life, it should really enhance it. But well done on a great days work.

Coach Simon 🍊
22 Points

SATURDAY

Loading...
michael-chichester

5km x3 Progression

40 POINTS

Complete! Challenging in the heat but fun. My heart seemed all over the place so I get to pace. I had to run a bit extra as I wanted to stop at a coffee shop but loads were still closed! 🤣 I felt good for the rest of the day but will keep in mind what you said in yesterday’s feedback! 😊
Huge session this, love it. Always nice to be able to pick up the pace towards the end of a run and good practice for doing quicker pace on tired legs. Gotta get your coffee fix. I think I got the pts wrong somewhere, gave you 10pts twice for spin. But you’ve ended up hitting 132 for the week which is huge. Let me know if it felt too much. Superb work though Emily

Coach Simon 🍊
40 Points

SUNDAY

Loading...
rest-day

Rest Day

0 POINTS