Choose Day👇

Recovery week. I think you are one of the few on the team who don’t look forward to these weeks. But they are important. This is the only Sunday until Run to the Sea you don’t have a run. So enjoy it. IF you want to switch around the cross training a little then you can. The machine I’m finding the most helpful is the stair stepper. Doesn’t seem to hurt my knee and feel like it’s really strengthening my glutes and hamstrings as well getting the HR up. Any issues let me know. Keep up the great work Su

Coach Simon🍊

105 POINTS TARGET

103 Points

MONDAY

circuits

Circuits

10 POINTS

ASPT, concentrated on S&C, no hill reps.
Good idea to leave out the hill reps. Well done Su!! Great start to the week.

Coach Simon 🍊
15 Points

TUESDAY

dead

5-4-3-2-1-1-2-3-4-5

30 POINTS

Treadmilled it in this lovely weather, although a good soaking before and after with 🐕‍🦺, so I might as well have got out! Wrong settings on my watch, but some considerable effort went in and treadmill had 8.7km/hr average and I left that running through the rest breaks ( walked) and very easy WU/CD.
Great work Su. Track wasn’t as bad as I expected as I was well wrapped up and it wasn’t too cold. But nice to have that option of doing this on the treadmill. The speed work is important right now but the focus is your endurance so you don’t need to be pushing 100% in efforts, just keep it consistent and put in a good shift. Another 30pts banked though and the good start to the week continues.

Coach Simon 🍊
30 Points

WEDNESDAY

I forgot I’d swapped spin to Sunday, and did a spin class, plus 8 mins on the stair thingy as short of time to do my leg workout which I will do Friday.
Well done Sue, 20 pts banked today, just be careful not to go too far over the targets.

Coach Simon 🍊
20 Points

THURSDAY

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bimblers

Bimble💙

18 POINTS

Mild flu like symptoms overnight put paid to anything today, no bimble, just plenty of rest. See, I can be sensible!
Sorry to hear you are feeling poorly. Rest up and hopefully back on it soon.

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

Felt a bit better today, went out for a bit of fresh air ( walk) and some evening arm chair weights, arms and legs. Light, but higher reps.
Well done Su, glad you feel better. I’ve gotta give you a few points for the armchair weights right?

Coach Simon 🍊
5 Points

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

Parkrun with Sue, had every intention to walk a bit as we have both been off colour, but we chatted and ran and happy either 32 mins and not feeling too rough!
Nice to see you and well done for running the whole distance, especially if you have both been under the weather lately. Hope you are back to full health soon.

Coach Simon 🍊
9 Points

SUNDAY

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swimming

30 Mins Swim

9 POINTS

spin-class

45 Mins Spin

15 POINTS

Good effort put in to spin class and swim, with 5 mins in the steam room to finish. 😊
I miss that steam room. Favourite thing about Bannatynes I think. Great work Su

Coach Simon 🍊
24 Points