Week Commencing: 06 APR 26

Choose Day👇

Spring 5K? It feels like the right target this week post Sunday’s mammoth 4 hour run. Hopefully that went well and some cross training Tuesday will help with more recovery. Any problems let me know and always happy to move things around to suit your availability.

Coach Simon🍊

116 POINTS TARGET

134 Points

MONDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

swimming

45 Mins Swim

14 POINTS

Hope I’m not in trouble, I’ve done tomorrows plan today partly as I was off today and tomorrow I’m at the start of 4 days then driving to Wales Saturday; and partly now means my rest day is tomorrow before the 5K ( not expecting any PB’s, but thought I better get a club/ championship race under my belt!)
🙄😂 It makes sense if you had the time. Plus given the nature of the training and the fact it wasn’t too heavy on the legs it’s ok. It shows your aerobic fitness is really good if you can do that the day after a 4.5 hour run. So how can I be angry and as you say, now you have the day to rest ahead of the 5K on Wednesday. See you there.

Coach Simon 🍊
26 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Completed Monday. Just to be difficult and a little bit naughty, I did some S&C tonight 10 exercises, 3 reps, easy on the legs and back. Just in case I don’t get time Friday, packing etc and early night, but hope to do some more Saturday.)
Now I’ve switched the sessions around the feedback doesn’t make sense 😂

Coach Simon 🍊

WEDNESDAY

si-1-mile-3

5k Race

26 POINTS

I knew there was a reason I still did a CD after drop off, 😆😆. Peer pressure led to little CD running with the gang! I wasn’t feeling this, but wanted to prove I can still sub 30 5K…..
I think sub 30 is a really good time for you and shows you are still running well despite all the challengers. Thank you for doing the CD as well. I know sometimes it seems silly but it can make a difference and it’s good to set an example. Well done Su.

Coach Simon 🍊
26 Points

THURSDAY

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bimblers

Bimble💙

18 POINTS

A few Bimblers went for an easy trail with 🐕‍🦺, more bluebells 🫣, a very old yew tree and Andy playing the odd one out. An hour of chatting and fun with even some stretching at the end! But peer pressure stopped me topping up to 4.5 miles 😆
Well done Su, sounds fun. Perfect run after a quick 5k

Coach Simon 🍊
18 Points

FRIDAY

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spin-class

45 Mins Solo Spin

15 POINTS

See Tuesday feed back for some S&C. Sorry to confuse, yes, had intended to still cycle tonight, but I’m exhausted, and opted for a walk round the field then pack and rest. I might add something in tomorrow or longer Sunday run.
Was today a rest day? Or will spin happen. I’m a little confused now sorry. At the moment I’ve given 10pts but that was from Tuesday. Any following still? 🤦‍♂️😂

Coach Simon 🍊
10 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

No gym, so I made up a new session, woodland steps hill reps, we have some near by. 5 reps if 76 ( we used to count them to get the kids up them) and 5 reps of 56, with a shirt jog in between and there and back. 35 mins.
Nice, can see from the HR data you were working hard up the stairs so a decent workout here. Lovely the imagination to create an alternative session.

Coach Simon 🍊
18 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

10miles/2hrs of lanes, hills, trail and beach. A bit jaded after yesterday’s driving for 5.5 hrs and poor fueling.
Great work Su, Another very good week with plenty of pts banked. More than targeted, but that’s ok. 130-140 is a decent weekly level for you training for the ultra.

Coach Simon 🍊
36 Points