Week Commencing: 4 May 26

Choose Day👇

I’ve tweaked this week quite a bit to allow you more recovery time. I appreciate 3 hours might be too much this weekend so do what the leg allows. Perhaps dividing it into 2 over the weekend might help? But no speed work for now either as that will likely aggravate it. But hopefully not far away from being back to the normal schedule now. I’ve used the gym to make up the pts we need. Any issues just let me know.

Coach Simon🍊

124 POINTS TARGET

125 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 POINTS

gym-workout

Gym Legs/Core Session

8 POINTS

Ridiculous traffic due to bank holiday shenanigans, so once I arrived I spent a full hour to make the most of it! 20 mins high effort on cross trainer then worked on legs, core and arms! Leg/knee a bit sore from yesterday- I probably shouldn’t have done that extra 30 mins! But so great I can still get a good workout in the gym. To be fair, Ive not tried the stair climber, but I’ve noticed steps hurting when out running, so it seemed wise to avoid! That said, Ive noticed at home that I’m back to my usual galloping up stairs so I’m clearly on the mend! 😅
Great work Anna. You might find you don’t experience any pain on the stair stepper. I didn’t when I couldn’t run because of my knee and it’s definitely more beneficial than the elliptical as it’s builds strength too. But well done on starting the week on such a positive note.

Coach Simon 🍊
14 Points

TUESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Great run, I really enjoyed it. My knee/ leg was twinging a fair bit, but I gradually relaxed as it didn’t seem to be getting worse. Lovely to be out on the trails after a day of irrational and extremely challenging kids!!
Sounds like a tough day. hoping my kids behave themselves this morning after reading that. I’m sure they will. Glad the knee is ok (ish), but let’s not push too hard as we need that recover to continue as we edge closer to race day. Well done though Anna.

Coach Simon 🍊
24 Points

WEDNESDAY

Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 POINTS

gym-workout

Gym Legs/Core Session

8 POINTS

Spent an hour in gym- nice not to be too rushed. Did 20 mins on cross trainer- I always spike my HR at 160 a few times during session, and try to go fast when on lower levels. Knee feels fine today- no more tag!!- so hope I can get 3 hours done (over 2 sessions) at weekend. Weight loss still going well too. X
Awesome work Anna. Great to hear you are you doing well with your weight loss. Well done in the gym today as well. All this good work will make a difference. Honestly I felt amazing at parkrun today and put that down to the 6 months of gym work I’ve done. Very excited for what this change in our training can do going forward. Stronger, leaner, fitter, faster and less injury prone. Sounds good right?

Coach Simon 🍊
14 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Knee wasn’t so good today… possibly as I played tag at work, which is a bit twisty! I managed the hour, but couldn’t have done more… so frustrating!! Thank god I have the gym… It was shut for maintenance yesterday but I’ll go tomorrow. Hope your running with school is going well?
I played some tag myself and then regretted it afterwards, but ok. Yeah getting to know the kids better and just accepting some are going to be more interested in the running than others, but that is ok. They had a great time which is the most important thing. Thanks for asking and well done on the 60 mins. Really hope the knee feels better tomorrow.

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

Did 1 hour 5 mins today… will try to do 2 hours tomorrow but may have to do a bit on Monday. Knee much better than 2 days ago (never playing tag again lol!) but did hurt too much in final ten mins of run. Up until then I could feel it, but it didn’t hold me back. I only did just over 7km but lots of elevation (apx 283 m) which felt fine… I actually feel really fit but knee is such a fucker!!! Still, a month ago it felt weird even walking on it, so it is slowly healing… and yes, weight loss plus gym is exciting for future! Glad to hear you’re feeling really strong atm. X
Well done Anna, if we can keep maintaining the fitness whilst the knee heals then once it does you won’t have lost much endurance. That’s the key. So as long as you see those signs of improvement we can remain optimistic.

Coach Simon 🍊
19 Points

SUNDAY

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sam-davies-1

180 Mins

54 POINTS

So chuffed that I did 2 hours!! Lots of elevation (over 500 m) and gentle pace, so only did 12k… but just so happy I could run for 2 hours!! I was very aware of my knee, but it didn’t actually hurt, even at the end! 🍾🍾
This is great news. So pleased the knee was ok. My comment on Strava rings true. You’re not going from 2 hours to 15. As long as the knee gets better you’ll still have all that fitness you’ve built in recent years, so we have plenty of time to bank some decent miles before the 100k. Awesome work Anna. 100% for the week!! 💯🍾

Coach Simon 🍊
36 Points