Week Commencing: 18 May 26

Choose Day👇

Sorry for the delay. Pretty much a bit of everything in terms of the cross training so keep the pain levels coming in the feedback and then we can work out how best to approach the schedule going forward. Let me know if you need to move anything around. I appreciate arms after swimming might not be the best option logistically.

Coach Simon🍊

113 POINTS TARGET

119 Points

MONDAY

circuits

ASPT

10 POINTS

Stretches and ASPTcompleted, did a small run in the middle, just to get my heart rate up. I’m attached to a 24 heart monitor, just wanted a higher rate in there to check rhythm at the higher rate. Current rates are 36 bpm at night to 171 running.
Ah that’s cool, will be good to have that info as could prove useful going forward. Well done Su on a good start to the week.

Coach Simon 🍊
13 Points

TUESDAY

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

20 Mins Stairs

9 POINTS

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

Elliptical was actually enjoyable, I did a programme for high intensity run equivalent, no pain r calf a bit sore. Stairs were more a challenge, it’s been a while! Got it done, but at level 6( had been 7/8)first 5 mins my knee pain was 2-3, then settled. Then I did my stretches in the gym 😱, hadn’t realised not on my plan today 😀
Yeah you were working hard on both of those. Well into threshold which means more training points which is a bonus, but we don’t want to be working that hard all the time. It’s about finding the right balance. You probably only want 1 of your cross training sessions per week to be at that level and the rest easy. But I will have heart rate stats on the dashboard by the weekend which will give you a better understanding of the level you want to be at. I’m glad both workouts were not too bad but as expected the stairs is likely to cause more issues. Well done Su.

Coach Simon 🍊
27 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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bimblers

Bimble💙

18 POINTS

Bimble was just what was needed after a day of job restructuring, but still none the wiser if I have a job! Kept an eye on my HR, I think that’s as low as it will go on any sort of running!!! I’ll do my stretches with my arm session in the morning.
Glad you had a nice run after a tough day. Fingers crossed it’s good news. HR looks ok, just slightly above Zone 2. To be honest in that sort of run I think you’ve just got to let the Hr do it’s thing. What’s the alternative “Sorry bimblers, my HR is one beat too high, Simon says I have to walk now”. You just can’t do that. So I wouldn’t worry too much for the Bimble.

Coach Simon 🍊
18 Points

FRIDAY

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swimming

60 Mins Swim

18 POINTS

30 min swim ( tide was strong and we had to walk back!) sea swimming with Sue W. Arms and stretches completed after. May take another swim tomorrow
Well done Su. I’ve seen people swimming in the sea against the tide and it looks hard work, almost like they are not moving. Although did you swim with the tide?

Coach Simon 🍊
14 Points

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Stretches✅ Parkrun with long WU ( 3.7 miles) and short cool down 🫣. Knee held out ( but I had taken painkillers) glute pain 3-4 for second half of parkrun, pace dropped.
Well done Su, some bonus pts but as parkrun was a little slower not hugely over the total which is good. Glad the pain wasn’t too bad. It’s great to have good friends during difficult times 💙

Coach Simon 🍊
35 Points

SUNDAY

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cycling

120 Mins Cycling

12 POINTS

2hr 15 of cycling, and a veggie breakfast birth in Bexhill. Lovely Sunday morning with the bimble gang! 🩷🩵 ( knee was fine, glute initially 1-2 pain on hills, 3-4 on the last track home past Sainsbury’s up to the ridge)
Looks like a fun morning out and a strong finish to a good week. Glad the pain was minimal for the most part. I have made a record and will continue to do so, that way we can check the patterns and what is the best approach going forward. But at the moment it all seems ok.

Coach Simon 🍊
12 Points