Week Commencing: Plan 9 - Week 12

Choose Day👇

Only 3 runs this week but 2 of them are pretty tasty. Firstly the 5k handicap, no need to overdo things here, just put in a solid shift and see what happens. Then the first big marathon session Sunday. This should give us a good idea where the fitness is at. Really it’s a 1:45 half marathon which a couple of extra km on the end. When you look at it from that angle and the half times you’ve already achieved this year it should be achievable. Any problems let me know, but let’s make this a big week. Keep smashing it Michael.

Coach Simon🍊

146 POINTS TARGET

55 Points

MONDAY

Done, as no link to exercises when I was at the gym I did the following Wall sits, goblet squat, box step up, farmers walk, bent over row, calf raises, side Lunges, Lunges, bicep curls, ab crunch, triceps, boots builder
Nice, 10pts banked. What I have found recently is I struggle to do all the exercises I want in 1 session, so I just mix it up. I know leg exercises are worth 1pt, core 0.5pts, arm exercises 0.25pts. So I add it up as I go along and I think yesterday was probably my best session yet as I focused more on the legs, and hit 12pts. The key exercises for me that I will do without fail are: Goblet Squats, Split Squats, Deadlifts, Calf Raises, Bent Knee Calf Raises, Side Lunges and Wall Sits. Then I might work others around that depending if doing core or arms. But that there is already 7pts banked. Apologies for not having the session up. You can add sessions using your android phone, but for some reason it won’t let you remove them (I don’t have control over the forms unfortunately). Lovely to see you in the gym as well.

Coach Simon 🍊
10 Points

TUESDAY

si-1-mile-3

5k Race

26 POINTS

OMG that session was so hot but a great idea to hold it in a shaded area, the only real issue was the mosquito bites, I have counted 16 so far on my arms and legs! Great session thanks
Yeah the mozzies never crossed my mind and they were hungry last night. But we got it done and that’s the main thing. Nice place to run actually and logistically worked out ok despite a decent turnout. Nice to be able to run the same session together as well.

Coach Simon 🍊
26 Points

WEDNESDAY

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

30 Mins Stairs

14 POINTS

Got the weights session in but only 20 minutes on the stair climber due to time constraints Was empty in the gym until just after 1.30 when it seemed like half the St Leonards Academy decided to use the gym!
That sounds like my worst nightmare, luckily we are out of there most days before 1:30. But decent session and most of the stuff done which is great. Well done Michael.

Coach Simon 🍊
19 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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SATURDAY

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lo-si

60 Mins & Strides

22 POINTS

SUNDAY

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rest-day

Rest Day

0 POINTS