Week Commencing: 25 May 26

Choose Day👇

How does this look? The pts don’t quite add up but that’s because I’m just tinkering with a few bits, so ignore that for now. The main difference I would change from last week would be to do cross training on the elliptical and stairs at your easy heart rate. We need to make sure we have the aerobic work in there somewhere to get the best blend of training.

Coach Simon🍊

113 POINTS TARGET

123 Points

MONDAY

swimming

60 Mins Swim

8 POINTS

Solo swim, to the buoy and back, slightly choppy, which gives a good workout pushing up over the waves. Impromptu chips at Sue and Andy’s beach hut with some of the gang. Late stretches, but all done. How are you coping in the heat?
Well done Su. I didn’t realise they had a beach hut. Definitely a nice bonus at this time of year. I don’t mind the heat at all to be honest. I just roll with whatever the weather throws are way and try to enjoy it as best as possible. I lived in Perth for 6 months in their summer, albeit it never felt as humid as it does in the UK, but it was still toasty. And a week in Malta at the peak of their summer puts perspective on this heat.

Coach Simon 🍊
9 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

Stair stepper, kept the heart rate to max of 130, which ment level 5/6. Elliptical pushed a bit harder, following an endurance 30 min plan HR 130-146 I’m amazed I did anything to be honest, was utterly energy less after walking up to the gym. A few pain niggles, the walk home and then Basil walk was more painful, but walking quite often is.
A few bonus pts for hitting Zone 3 on the elliptical. If you can that’s not a bad idea as we are not doing a great deal of intensity at the moment. Don’t be afraid to drop the level of the stair stepper to keep that HR in the right zone. That’s the benefit of doing sessions on the machines is we can manipulate the effort to be in the exactly the right zone. Well done Su

Coach Simon 🍊
21 Points

WEDNESDAY

spin-class

45 Mins Spin

15 POINTS

50 min spin, an easy 5 min warm up before class. Not sure I’m getting the intensity? Strava says I’m having a mellow ride! But too much gear risks knee pain. There was a bit of glute ache, but to some degree to be expected.
I’ll be honest I stopped the bike because I couldn’t get my HR high enough. But then I was listening to a podcast the other day that said you can’t compare HR on the bike to running, because it will naturally be lower. But then that contradicts what I’ve said a few times, your heart doesn’t know what exercise you are doing 🤔 I’ll do some more research. Obviously if you enjoy spin, keep doing it for that purpose but just be wary it might not have the same benefit as other forms of cross training

Coach Simon 🍊
15 Points

THURSDAY

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bimblers

Bimble💙

18 POINTS

Su’s stretches done, added one more after an unofficial chat to a physio, stand on a step knee bent and one leg out in front in extension. Also bought an ultrasound to try on the bursa issue, she seemed to think the bursa is causing some of the knee and lower leg pain? Worth a thought. Gym arms also completed, double reps and buckets of water watering the garden for farmers walk. Bimble along the link road, HR did its usual, so just carried on and pushed up some of the hills.
Yeah I think with the HR on the hills just keep going. I have a 60 mins hills session on the platform which accounts for that extra effort so more pts coming your way. Keep doing that extra exercise in the stretches, if you find a video or name for it, pop it over in a message, I’ll take a look and get it added. All in all a very good day and hopefully the ultrasound can help 🤞 Well done Su

Coach Simon 🍊
29 Points

FRIDAY

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swimming

60 Mins Swim

8 POINTS

Arms done yesterday, 60 min swim completed, no matter how hard I try including a bit of crawl, HR doesn’t alter much!
As long as you’re dipping into that zone 1 you will be getting some aerobic benefits from the swim. So I think the 9pts here reflects the session well. Every points counts and helps if the pain is minimal in the pool. Well done Su

Coach Simon 🍊
11 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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paul-1-mile

5 Mile Race

38 POINTS

A bit disappointed, coming to terms with getting gradually slower. Warm up, half a run cool down and walking, and Su’s stretches done. I need to get back to some efforts at some stage?🤔
Sorry to hear you were disappointed. I may have a solution. My new obsession. Threshold training. This could work perfectly for you, because it means you can get faster without doing intense speed sessions. Interested? It’s probably something best done at the gym on the treadmill as hard to do as a group, but that could work well I think? I actually feel it’s probably the one solution that could help you either maintain your current speed, if not get a little faster again, without making the issues worse. Although the one thing we need is accurate HR data to do it properly. All that said. Well done Su on still running well and working hard. Never forget that.

Coach Simon 🍊
38 Points