Choose Day👇

Recovery week so only 2 runs. You could swap the elliptical out if you wanted but I’ll be honest, having introduced that to my own training I think it’s a great exercise. Boring as hell, granted, but my knee was really painful when running last week, didn’t hurt at all on the elliptical and manage to get a decent workout in. So it shows the difference it can make and I think it will help your niggles. No pressure Sunday, just go and give it a decent effort and no judgement about times or who beat you, we are not at a stage of the training to be worrying about that.

Coach Simon🍊

90 POINTS TARGET

102 Points

MONDAY

spin-class

45 Mins Solo Spin

15 POINTS

I can’t reschedule? The button has gone. I did the bike session today. It was bloody tough but actually I really enjoyed doing something different. Got the S&C session done too so Monday ticked off 💪🏻
There is only one “reschedule” button now at the start of the week. Thought that would be easier. Really glad you enjoyed the spin workout. Much better than just riding for 45 mins at one pace right? And a really good way to get some decent cardio in without that impact. That’s something we could have in there once a week if you wanted. I might tweak it slightly in future as want to combine it with music if I can so the fast parts come with high beats which would epic! Great day though Kelly, excellent start to the week.

Coach Simon 🍊
30 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

rest-day

Rest Day

0 POINTS

WEDNESDAY

rest-day

Rest Day

0 POINTS

Been really focusing on my form the last couple of weeks, I’m trying to do more with my core to help with this so did a little extra core specific S&C
Did I prescribe that or did you pull it from the list? If it’s the latter then I’m really happy you found it and put the extra in. I find those short core workouts at home surprisingly challenging and rewarding. So happy if you ever want to do them as they only add a few extra pts in. Well done Kelly.

Coach Simon 🍊
4 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

I was only able to manage 30 minutes ago on Thursday so was intent on getting the other 30 minutes done. Happened to be the only time I could was after Hyrox so I felt absolutely done in! Very very slow but got it done! Feel accomplished about that!
Sometimes the hardest runs feel the best because you’ve had to work for them. Well done for getting it done, especially after HYROX. Great job Kelly.

Coach Simon 🍊
22 Points

FRIDAY

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dead

Ramp Up 4-3-2-1

24 POINTS

Everything been thrown out of whack this weekend coz of work and then my eldest needing to be taken to the hospital but I was determined to get this done. Was quite tough, particularly at first I think mostly coz I ran yesterday evening but I was really concentrating on form and I felt pretty fast in the last few reps. Even with the uphill ones!
You are one determined runner. So impressed. Is the eldest ok? I hope so. But great job here Kelly. Keep up the excellent work and glad you felt that speed in the session too.

Coach Simon 🍊
21 Points

SATURDAY

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hyrox

HYROX

25 POINTS

rest-day

Rest Day

0 POINTS

Now I’m not training for stupid long runs I’m looking to bring the Hyrox back into my training which I found really beneficial before. Man that was tough today though. Much less for than I was but as Nick said we were up against 20 year olds so actually we did bloody awesome!
Definitely happy to include this in the training as I think it will help. We just want to make sure we get that right balance between demanding sessions and easier sessions. But great job here. I feel like 25pts reflects the demands of HYROX so it’s always great contribution to the weekly total. Excellent work Kelly.

Coach Simon 🍊
25 Points

SUNDAY

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rest-day

Rest Day

0 POINTS