Week Commencing: 29 June 26

Choose Day👇

How does this look? I feel like perhaps we could get some more in there. Obviously we still only have 1 rest day. Maybe something else alongside the spin? Still a good week of training with 5 days of cardio, so the fitness should still be progressing. Any issues let me know. The one thing we are probably missing now is a second S&C but again that depends on what you can handle in terms of leg exercises. So no point adding it if it’s going to cause more harm than good.

Coach Simon🍊

124 POINTS TARGET

124 Points

MONDAY

circuits

ASPT

10 PTS

For various reasons didn’t get to ASPT, so stretches✅,25 min cycle, 25 min weights.
Gotta be worth the same number of pts though. Well done for finding an alternative and making a strong start to the week. Good job Su.

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 PTS

  • Z2
Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

  • Z2
20 mins stairs levels 5,6,7, 30 min elliptical intense session, including stride, jog, hike, backwards, no hands…… thank god as it kept me occupied as my pods were flat! Forgot to say, skin lesion frozen, so 🤞that’s it.
Good news on the skin lesion, glad that well ok, you deserve a bit of luck. Is backwards elliptical a thing? Do I need to start doing that. Google will help me, well done Su.

Coach Simon 🍊
18 Points

WEDNESDAY

spin-class

45 Mins Spin

15 PTS

  • Z4
Taking this as rest day as plan to Sunday long swim ( I put my sensible head on and decided not to attempt Bewl!)
I am actually quite proud of you for making that decision to miss Bewl. That shows me you are changing your thinking. The other week I had 3 quick runs I wanted to do in the same week, including Robertsbridge 10k as that’s one of my favs, but right now my body can only take 1 quick session per week, so I had to miss out, but you know what. that’s fine, we can’t do everything and it will add to our longevity. Well done on taking the rest day Su.

Coach Simon 🍊

THURSDAY

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bimblers

Bimble💙

18 PTS

  • Z2
Easy trail with a few of the gang, will catch up with stretches, as 3 days off now. Yes backwards elliptical is a thing 😀, and hard to go from forwards to backwards! All the changes made light work of 30 mins.
Looked like a fun run. I remember when I first did the elliptical and the time stopped, I just stopped moving, forgetting it would carrying on going due to the momentum 🤦‍♂️😂 Well done Su

Coach Simon 🍊
18 Points

FRIDAY

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swimming

50 Mins Swim

15 PTS

Gym arms, + a bit more, 8 exercises, 3 reps, 50 min steady swim and yesterdays stretches. 😊
Well done Su. A decent day of training by the sounds of it.

Coach Simon 🍊
19 Points

SATURDAY

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paul-lambert-1

parkrun

26 PTS

  • Z6
Long 4 mile warm up, ( ran down with Sue and Lou), sped up for Parkrun, late CD after dropped off. Stretches✅
Great job Su, targets all hit for the week. Nice to be able to run with Lou and Sue. Worked out well in terms of pts banked for the day. Enjoy the rest of your weekend.

Coach Simon 🍊
34 Points

SUNDAY

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rest-day

Rest Day

0 PTS

1:47 swim at Rye lake, longest swim to date, 2.1 miles. Beautiful morning, company of Sue W and Alison A. Great thinking time with revision prep. 😊 ( ignore this as it takes me over target 😀, or use for next week when I may be under as in London Friday!)
I’ll still credit the pts and just tweak the target on this occasion. To be honest not every week has to be perfect, sometimes working to a 2 week plan, where one week is higher than the other, but they even out, can work too. So see it like you have some pts in the bank for this week. Glad the swim went well and you really enjoyed it.

Coach Simon 🍊