Plan 7 - Week 17 - PBrunner

Choose Day👇

I’ve got Paddock Wood and HHM still in the plan. Are you definitely running both still, just double checking as I know you said a few weeks back the longer runs were challenging. If so we do need that long run in there ideally. I have reduced the pts a little based on your feedback regarding the glute, if we need to ease back a little more just say as you’re working at a high level right now.

Coach Simon🍊

137 POINTS TARGET

137 Points

MONDAY

20 Mins Stairs

9 POINTS

Kelly's S&C

15 POINTS

Bosh! Well done Kelly

Coach Simon 🍊

27 Points

TUESDAY

2-4-6-6-6-4-2 Pyramid

28 POINTS

Not usually like me but I couldn’t face going out there tonight so went for the easy option and banged it out on the treadmill instead!

You’re not the only one getting bored of this rain. About time it fucked off really. You got it done so that’s the main thing. Well done Kelly.

Coach Simon 🍊

28 Points

WEDNESDAY

Rest Day

0 POINTS

THURSDAY

💪💪 Respect!

Coach Simon 🍊

25 Points

FRIDAY

20 Mins Stairs

9 POINTS

Kelly's S&C

15 POINTS

Bish. Bash. Bosh!! Well done Kelly. Loving the magic stairs yet?

Coach Simon 🍊

27 Points

SATURDAY

100 Mins Run

30 POINTS

That was particularly hard today. The weather was really cold and my stomach was playing up something chronic. Not been that bad for a while, I found I couldn’t go much faster than I did just because it was aggrevating things so much. That and my bloody glute and yeah wasn’t my best run! But positive is that I got it done. So boom!

Sorry to hear you found it tough. Unlucky with the cold as it did warm up once the sun appeared. But as you said “Boom”, 100 mins in the locker, 30pts banked, so always take those positives. Great work Kelly.

Coach Simon 🍊

30 Points

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

Choose Day👇

137 POINTS TARGET

MONDAY

9 POINTS

20 Mins Stair Climber

Zone 2: Easy

15 POINTS

TUESDAY

28 POINTS

10 Mins WU @ Easy Pace

RPE: 3

2 Mins @ 5k Pace

RPE: 8

4 Mins @ 5k Pace

RPE: 8

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

4 Mins @ 5k Pace

RPE: 8

2 Mins @ 5k Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

WEDNESDAY

0 POINTS

0 Mins

RPE 0

THURSDAY

25 POINTS

FRIDAY

9 POINTS

20 Mins Stair Climber

Zone 2: Easy

15 POINTS

SATURDAY

30 POINTS

100 Mins Run

Zone 2: Easy

SUNDAY

0 POINTS

0 Mins

RPE 0