Week Commencing: 13 July 26

Choose Day👇

If you’re free Tuesday evening we are doing a great hills session which could benefit you given your main goal on this plan, will help build strength in all the key muscles. But happy if you want to stick to track or if doing a solo session I can set something else. Keep the other cardio work in Zone 2 if you can and if I’ve not tweaked S&C by the time you’ve read this just give me a nudge and I’ll make sure we mix it up a little.

Coach Simon🍊

124 POINTS TARGET

128 Points

MONDAY

gym-workout

Rebecca's S&C

15 PTS

All done – on Monday. New streaming watch and time went a more quickly!
Glad you enjoyed this one more, or hated it less. Either is good. Well done Rebecca.

Coach Simon 🍊
17 Points

TUESDAY

dead

Hills Pyramid

28 PTS

Hard but I enjoyed that. I went off easy and was pleased that I was able to run each up lampost when others who went off more quickly had to walk up.
It’s a good session that and sounds like you executed it to perfection. Make even tougher by the heat. Great to have you along and pleased you enjoyed it too. Not sure everyone did. Well done Rebecca.

Coach Simon 🍊
30 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Cafe run. Focused on keeping it easy to manage the heat.
Great turnout again, and yes, day after the hills, easy is what we want. Well done Rebecca.

Coach Simon 🍊
22 Points

THURSDAY

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cycling

60 Mins Bike

12 PTS

  • Z1
gym-workout

Rebecca's S&C

15 PTS

Really enjoyed the bike ride. Wind was swirling but it’s definitely getting easier… whilst hitting zone 1 HR. I like it being in the plan Did the s&c but struggled found it physical tough today. Had to drop a few of the weights down
It’s good to have that variety and also feel like you’re getting the reward for it. The Zones are important too as I’ve been out on the bike and know a leisurely ride won’t touch the HR so it gives that incentive to push that bit harder. Sorry to hear the S&C is feeling a struggle right now. Hopefully just a little blip.

Coach Simon 🍊
27 Points

FRIDAY

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Done no issues. Quite enjoyed it sometimes!
Glad to hear. Well done Rebecca.

Coach Simon 🍊
2 Points

SATURDAY

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sam-davies-1

100 Mins Run

30 PTS

Good to see you. Much nicer run in the cooler weather. Did 70 minutes out and back then park run. Focused on keeping it easy. Felt fine … Sue Mann dragged me along for about 3km of park run she was quick today! See I’m down to pay £2 from efforts but I gave you a £2 coin before we started the warm up… mark, Sue Kayla and I were in a huddle
Apologies for the £2 mix up. Will get that updated asap. Thanks for letting me know. And well done on the 100 mins today. Great to see you out there running. I love long running on the seafront on a Saturday morning as you get to see so many runners. Top work Rebecca. A really good week of training completed. Looking at the data, the only week you’ve earned more pts was the week of the trail marathon.

Coach Simon 🍊
30 Points

SUNDAY

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rest-day

Rest Day

0 PTS