Week Commencing: 22 June 26

Choose Day👇

A good mixture of sessions this week with lots of cross training but two good runs, including the chance to push the limits at parkrun on Saturday. Obviously if you need to make any tweaks, let me know. But this looks another strong week, with a good all round balance of a busy routine but not pushing too hard. Keep up the great work Su.

Coach Simon🍊

126 POINTS TARGET

139 Points

MONDAY

circuits

ASPT

10 PTS

Stretches✅, no ASPT or weights. Will make it up in the week. Addendum: 30 mins weights, arms and legs first thing Tuesday morning, as Basil wouldn’t walk in the storm.
I had to look up addendum, I had no idea what it meant 🤷‍♂️😂 Well done on adding in the extra. You can get a lot done in 30 mins at home.

Coach Simon 🍊
13 Points

TUESDAY

si-1-mile-3

5k Race

26 PTS

WU, 5k. Effort (30min) and CD on treadmill. Hardest part was post shower, still dripping !
Really impressed you put that effort in and got it done. Decent time as well. I’m always really slow on the treadmill, so have extra respect for that. Awesome work Su

Coach Simon 🍊
26 Points

WEDNESDAY

spin-class

45 Mins Spin

15 PTS

  • Z4
45 min spin at home after lifting rotten sleepers for 25 min. (Garden falling apart!)
Well done Su. Those sleepers are not light, be careful please.

Coach Simon 🍊
15 Points

THURSDAY

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group

10K Race

40 PTS

10k OOTB 🔥🔥🔥, no warm up or cool down. Tough but enjoyable with Klare and Sue A.
Well done Su. I think the RPE and HR reflect you worked hard here which was just what we wanted. Glad you enjoyed it.

Coach Simon 🍊
34 Points

FRIDAY

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swimming

30 Mins Swim

9 PTS

Arms and stretches done this evening, as I plan to open swim at rye on Sunday.
Well done Su!!!

Coach Simon 🍊
5 Points

SATURDAY

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parkrunpacing

Easy parkrun

9 PTS

Parkrun, easy, but made difficult by the heat, but just plodded on. I did a 1.3 mile warm up, to catch some points back from no warm up Thursday. Now for some catch up gardening. Why do we go on holidays 🤔.
Great work Su, some decent pts banked today. HR and RPE align nicely and pace will always be massively effected my the heat so we can ignore that today.

Coach Simon 🍊
28 Points

SUNDAY

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rest-day

Rest Day

0 PTS

The pool at rye was amazing, warm and a delightful swim. 3 laps of 750 m So about a mile and a half. In 1hr28.
Sounds amazing. HR in Zone 1 as well which is good. 18pts banked to cap off a really good week. Not many achieving so many pts this week. Great stuff Su.

Coach Simon 🍊
18 Points