Week Commencing: 30 MAR 26

Choose Day👇

Tuesday evening with the team? It won’t be dark. How good is that. Then the big one Sunday. I say big, 3 hours for you is a doddle 😜 Hopefully the trails are starting to dry up too. Any problems just ask.

Coach Simon🍊

122 POINTS TARGET

120 Points

MONDAY

rest-day

Rest Day

0 POINTS

Weds evening- been to the gym! Had an induction then did some bits alone… I went on booty builder, stair climber, bench press, aductor and abdactor machines, abdominal curls and then some squats and split squats. So much more than a home session I have been doing! But not sure whether I should be following the gym routine you sent me or developing my own…
The list of exercises you have just reeled off is awesome. That in it’s own right is a great workout. Be careful creating your own as you don’t want to end up overloading by doing exercises which train the same muscle groups. If depends if there are any other areas you want to work on like toning your arms or working the core a bit more. I can create a specific workout for you which will be determined by your goals and also the time you have in the gym. Glad it went well though. Could make a big difference going forward.

Coach Simon 🍊
10 Points

TUESDAY

paul-plan

5-5-3-3-2-1 Mins

20 POINTS

rest-day

Rest Day

0 POINTS

WEDNESDAY

paul-plan

5-5-3-3-2-1 Mins

20 POINTS

Hmm I don’t quite understand the rescheduling system anymore!🤣 I’ve just done the 553321 session on the seafront, which was great. Felt good to do some speed work again! I’m going to try to lose a bit of weight too, Joe C inspired me with his strava post about feeling better after losing half a stone! Going to gym later, so will record that on a different day as I have used this space for run feedback!
Yeah if you have an android rather than an iphone your not able to remove sessions which is annoying. I’m hoping they will fix that. But well done on getting the speed work done and good on you for setting that target. Some of the biggest improvements have come from runners who have lost some weight. So it’s very likely it will help, just be sure, like with the training to do it in a smart gradual way. Looking forward to hearing about how the gym goes.

Coach Simon 🍊

THURSDAY

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sam-davies-1

180 Mins

54 POINTS

Lovely run, such a stunning time of year! Legs felt heavy by the end, but there were a lot of hills! Quite excited by the idea of losing weight so I can move faster! Just bad timing as my birthday’s on Saturday!🤣🍕🎂🍾
Start the weight loss journey Sunday 😂 So glad you enjoyed this one, looked awesome on the map. Yeah it could really help you and obviously the less weight you are carrying it will reduce that impact on the joints too. Obviously you’re not something that needs to lose much, so just be sensible and not obsessive and you are still going to need a lot of calories given the long runs you do. Whilst it can be a pain, the best way is just to operate at a small calorie deficit (-200-300) just to be smart. If you look at the data for this run you probably burnt 2000+ which means you can still eat loads and lose weight right?

Coach Simon 🍊
54 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Lovely run, and I felt fit and good, but I have niggled something around my right knee, I think in the gym. I’ve been ignoring it but after 2 hours today it was really hurting.. anway, I’m not stressing it, no plans to run until Weds so I’ll see how it feels then!
Glad you really enjoyed this one. Sorry to hear about the knee. Yeah the key with the gym is when introducing weights just start off super slow and build gradually. I’ve had loads of niggles lately from the gym, some quite painful to be honest, but they seem to sort themselves out after a few days, so hopefully that will happen here. Well done Anna.

Coach Simon 🍊
36 Points