Week Commencing: 13 APR 26

Choose Day👇

I’m going to stop being modest for a minute and just say how much I like this schedule because everything is different. Strength work, spin class, swim, the stair master, speed work and easy runs. All in the space of a week. I love this variety and hopefully you continue to enjoy it. If you do need to move things around let me know, but I think we’ve found the sweet spot around the 130pts mark for now. Keep up the great work Su.

Coach Simon🍊

131 POINTS TARGET

137 Points

MONDAY

circuits

ASPT

10 POINTS

16x15x3 and some stretches. Revitalising 15 min sea swim.
Sounds like a good days work. Definitely some bonus pts in there. Well done Su.

Coach Simon 🍊
14 Points

TUESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Sorry, I’ve made a bit of a mess of my amazing plan this week! I’ve done 65 mins of ups and downs today, with close attention to HR. I need tomorrow to be my rest day as it’s the long drive home. I’m also limited on what I can do Friday as we have friends to dinner. I’ll leave it with you to change things round. I really am sorry!!! Next week I am away Monday to Saturday, Monday and Saturday will be travel days, so will unfortunately need to be rest days again, at the most S&C on the Monday.
No worries Su, appreciate you letting me know and it’s very quick and easy for me to change things. This session covers what you did have tomorrow in terms of points so no need to add or remove anything else in the plan at the moment. Safe travels.

Coach Simon 🍊
24 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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bimblers

Bimble💙

18 POINTS

Bimble along the link rd path. Plus 15 min S&C (4 of my Su’s legs)
what a lovely place to Bimble. Well done on the leg exercises too.

Coach Simon 🍊
22 Points

FRIDAY

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

30 Mins Stairs

14 POINTS

swimming

45 Mins Swim

14 POINTS

With family for dinner and EDGH for work all day, time was short, 26 min spin and x4 S&C was the best I could do. But plan on increasing time on Sunday run.
That’s ok. Sometimes it’s about making the best use of the time we have available. And every point contributes towards the target. Don’t force it too much Sunday. Chasing points is often how runners do get injuries.

Coach Simon 🍊
12 Points

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Parkrun before Parkrun 😜, no warm up or cooldown due to token supporting, but a moderate effort 5K. I will increase tomorrow to a 2 hr trail .
Well done Su, thanks for helping out today. Yeah 2 hours would be perfect tomorrow and get you enough pts this week.

Coach Simon 🍊
20 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Some serious elevation again, proper trail at times that we had to concentrate 😆, but a beautiful run with some of my favourite people. Glute pain had kept me awake, but eased off when up and about, so sitting for me then! 2.5 hrs, as I was route planner/finder, only myself to blame!
I think sitting is definitely the guilty part for glute issues. Sounds like you had a blast today and the trails are beautiful right now. The woods where they do XC at Pett are amazing. Well done on a strong week Su. So long as we stay under 140pts I think you’re working at a level which is not too demanding. You have gone 137-134-132-134-131 in your last 5 weeks though so you are due an easier week, very soon.

Coach Simon 🍊
45 Points