Week Commencing: 1st June 26

Choose Day👇

It was going to be a recovery week but we can move that back to next week. I’ve stuck a threshold session in there. If unsure of this just ask. But it’s about working at a specific heart rate for maximum gains. So far those that have tried it have really enjoyed it so I’m keen to experiment more. Any questions or issues let me know.

Coach Simon🍊

140 POINTS TARGET

141 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

track

4-3-2-1-30s

24 POINTS

Who cares if it rained hard, a really enjoyable session thanks
Exactly right. It’s not like it was cold. Great session with great people. Well done Michael

Coach Simon 🍊
24 Points

WEDNESDAY

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

20 Mins Stairs

9 POINTS

Done Thursday lunchtime, reasonably empty again but so hot in there 🥵
Great job Michael. They do have air con apparently. The studio room I’ve found seems quite cool but on the stairs it feels so hot 🥵

Coach Simon 🍊
19 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

Done after work on Wednesday. Kept the pace easy. Did strides after but fk’d up the timings so deleted it. Must say though strides were tough after efforts the day before and a sports massage lunchtime!
Sometimes with strides it’s a case of focusing solely on form, rather than speed and I find that helps. Well done on the run. Honestly my new approach of doing easy run to heart rate is a game changer and would highly recommend it. Last two easy runs, 5:29 per km and 6:08 per km, same heart rate, shows how pace isn’t a great indicator.

Coach Simon 🍊
22 Points

FRIDAY

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

20 Mins Stairs

9 POINTS

Saturday Improvised at home as had a lot to do to get ready for 9 nights away from home, no holiday unfortunately… Wall sits, goblet squats, arm curls dumbell, walking Lunges (sort of), triceps dumbell things, dumbell chest press on the floor, crab walks, bent over row, calf raises, step ups using stairs and dumbells, kettlebell swings Oops, only did 11
Sometimes best to do this. Something is always better than nothing and some really good exercises in there.

Coach Simon 🍊
8 Points

SATURDAY

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emily-2

20 Mins Threshold

20 POINTS

Done Friday morning Worked out my LT2 by looking at 3 websites, 150-152 range, I was pretty much spot on.
It’s become evident pretty much everyones LT2 sits in the middle range of Zone 5 on the dashboard. So rather than try to focus specifically on that I’ll introduce some more 10k based sessions. I think that’s going to really help going forward. But great work here Michael.

Coach Simon 🍊
20 Points

SUNDAY

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su-sparkes

140 Mins Run

42 POINTS

120 minutes done this morning so not quite the full distance but a decent run none the less
120 mins is always a decent run. I would be tempted to say slow it down a bit more. HR is sitting in the lower end of zone 3, which is too high for an easy run. Andrew Green who has been running 14:45 5Ks recently runs his easy runs at the same pace you ran here, which gives a little bit of perspective. Still a great job though and some bonus pts for the higher effort.

Coach Simon 🍊
48 Points