Choose Day👇

So the back to back long run weekend runs are off the cards. But I think we’ve found a great way to replace it right? 2 hours easy Thursday followed by a mini triathlon Friday. You can keep the HR low for the whole time on that. You don’t need to be pushing the pace on either the bike or run, all about time and building the aerobic fitness. So a low HR (140 and below) is actually more beneficial than working too hard. Any problems that crop up let me know. Just hope you won’t be too tired to enjoy the weekend now 🤦‍♂️😂

Coach Simon🍊

128 POINTS TARGET

132 Points

MONDAY

circuits

Circuits

10 POINTS

ASPT✅ put in some hard graft.
Great to hear. Well done Su. Don’t forget the importance of rest this week. Been ahead of the target these last 8 days.

Coach Simon 🍊
15 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Quite enjoyed this solo run, no headphones, just a target heart rate and breath control. Gave me a sense of achievement 😆😆, more than the pace!
Well done Su, I agree, I’ve enjoyed switching to HR for these runs. Gives me a much better indication of the effort/pace I should be running at. If it’s too low I know I can push a little harder, but the minute I creep above 140 I look to ease off. Glad you enjoyed that one

Coach Simon 🍊
18 Points

WEDNESDAY

spin-class

45 Mins Spin

15 POINTS

Class cancelled however 2 of us followed a virtual class for 1 hour, useful as now know how to see it up.
Annoying, but good that you still managed to get a workout done and have that option. Really well done Su, getting an edge over all those that didn’t find an alternative.

Coach Simon 🍊
15 Points

THURSDAY

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su-sparkes

120 Mins

36 POINTS

1hr solo, 1hr bimble, just over 10 miles, with mostly controlled heart rate. 😊
Love this. Once we get out of that worry about pace and distance, I think we can enjoy our easy runs a lot more. 10 miles is about right in 2 hours, especially if doing hills. Great work Su!

Coach Simon 🍊
36 Points

FRIDAY

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cycling

60 Mins Bike

12 POINTS

swimming

45 Mins Swim

14 POINTS

pett-xc

60 Mins Run

18 POINTS

1 hr of swim, bike and run completed all in tempo or below HR. Legs felt it by the the run, especially the hills coming back and it was preceded by a 1 hr dog walk. Think that deserves a weekend off 🤔. ( dinner out tomorrow, Canterbury for the night Sunday).
Amazing. That’s a hell of a session. But you know what. I quite like it compared to just pounding the pavement. I think it’s good to do some with lower impact. Have a fantastic weekend. I love Canterbury, the punting on the river is great fun. Enjoy and well done Su.

Coach Simon 🍊
48 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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rest-day

Rest Day

0 POINTS