Run/walk sessions are continuing to progress well, and starting to add more weight into the strength program. Also handled a big day with running and lot’s of walking well.
This Week
Monday
A busy start to the week meant a fairly late gym session starting at 7pm. The usual stuff, 15 min warm up on the cross trainer, followed by rehab and strength exercises.
Tuesday
4 x 6 min jog with a 60 sec walk recovery around Carlton Gardens after work. Felt a bit tired for this one but got through it fine. Running around Carlton Gardens is rolling hills and I’m doing about 50/50 grass/bitumen paths. Which I feel that’s pretty good if I’m running that mixture and not getting any issues.
Wednesday
I had a physio appointment in the afternoon at Pure Physio. Cara tested where I was at and went through some new exercises. This included forwards and backwards leaps and I got given the go ahead to load up the weight on squats, calf raises, deadlifts and leg press.
Thursday
Thursday run was 3 x 8mins (60secs walk) done at lunch again around Carlton Gardens. That all went pretty well just tiring a little towards the end of the 8 mins.
After work I went for a swim. Have to say I got a little bit confused towards the end. I think my watch missed a turn when I did a dodgy flip turn, and may have also missed another one when I turned without a wall since the dividing pool wall had moved. So anyway I stopped at 1450m which might be 1500m but I’m not sure since it seems a bit quick for 1500m.
Friday
Got my gym session done at lunch, so I could get home and watch the footy after work. Pretty big session, the new rehab exercises took me an extra 13 mins compared to before, and then I also did some more strength work so that also took longer! It was good though.
Saturday
Big day Saturday.. I went down to the Tan in the morning with the Western Aths crew. My run was 5 x 5 mins (60 sec walk), probably the best run I’ve had so far in the come back. Weather was beautiful and I felt really good running. Afterwards we walked through the botanical gardens for a coffee and something to eat at Jardin Tan which was really nice.
The following story is very nerdy, but I started playing the game pokemon go again recently. I played a lot when it was first a craze in 2016 and then about a week ago a friend was saying I should get back on it. So I did and the game has improved a lot since back when I originally played which is cool.
Anyway I noticed there was a special event on in the game, it went for 3 hours Saturday afternoon and required you to work in groups. So I messaged this friend, I’ll keep his identity anonymous to avoid any embarrassment for him, and he was already heading into Werribee to do it. So basically we ended up walking around for 3 hours playing pokemon and I did the most steps I’ve done in a day for ages lol.
Finally, after this had dinner and mum and dad’s where we had mexican and cake for Katrina’s birthday!
Sunday
While I didn’t actually have any issues with the 17,725 steps Saturday, I was feeling a bit tired Sunday morning so I took it a bit easier at the pool. Bit of a sleep in, 30 min water running with some faster laps (no structured intervals) and just a 500m swim. The rest of the day pretty relaxed with just getting stuff done on the computer and around the house, and netflix.
Detail
| Day | Details |
|---|---|
| Mon | Cross trainer - 15 mins, 137bpm Rehab exercises - 23 mins Thoracic release and cue Glute med at wall 3 x 6 Knee push ups 3 x 8 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Bent over split squat + theraband single arm pull 3 x 8 Side to side bounding 3 x 10 Base strength - 13 mins Chin ups 3x5+ 5, 5, 7 (Superset single leg calf raises 15,15) OHP 3x5+ 32.5kg 5, 5, 6 (Superset crunches 15, 15) Deadlifts 1x5+ 15kg 12 |
| Tue | Run 4 x 6 mins (60 sec walk) - 27:06 mins, 4.68km, 154bpm |
| Wed | Physio appointment - 30 mins Tested and went through new set of rehab exercises Exercise bike - 15 mins, 126 bpm Base strength - 18 mins Barbell rows 3x5+ 50kg 5, 5, 7 (Superset seated calf raise 10kg 15, 15) Bench press 3x5+ 50kg 5, 5, 5 (Superset crunches 15, 15) Squats 3x5+ 15kg 5, 5, 12 |
| Thu | Run 3 x 8mins (60secs walk) - 26:07 mins, 4.62km, 159bpm Swim - 1450m, 36:15, 2:30/100m |
| Fri | Cross trainer - 15 mins, 116bpm Rehab exercises - 36 mins Thoracic release and cue Glute release on wall (ball) (used foam roller) Glute med at wall 3 x 6 Calf raises (single leg off step) 3 x 10 Arabesque (on bosu) 3 x 8 (no bosu at gym? check cardio room next time) Lunge with band and weight 3 x 10 4kg Leap and land (forwards) 3 x 8 Leap and land (backwards) 3 x 8 Base strength - 21 mins Chin ups 3x5+ 5, 5, 7 (Seated calf raises 15kg 15,15) OHP 3x5+ 32.5kg 5, 5, 5 (Superset crunches 15, 15) Deadlifts 3x5+ 20kg 5, 5, 12 Leg press 2x15 25kg 15, 15 Plank 30sec, 30sec |
| Sat | Run 5 x 5mins (60secs)- 29:11 mins, 5.09km, 5:44/km, 156bpm |
| Sun | Pool running - 30 mins, 93bpm 5 min warm up, Fartlek.. laps on, lap off, 5 min cool down Swimming - 500m, 12:43, 2:33/100m |
Song of the Week
Classic song, the Presidents of the United States of America self titled album was one of the first few CDs I bought 🙂
Coming up
More of the same next week, continuing building back the strength while my runs are progressing towards the 30 min mark.
Summary
| Week | Phase | Runs | Run Distance (km) | Run Duration | Swim Distance (m) | Bike Duration | Strength Duration | Other Duration | Total Duration | TSS | Fitness | Fatigue | Form | Body Weight (kg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 16 | Return | 3 | 21.5 | 2:02 | 0 | 0 | 2:10 | 0 | 4:12 | 221 | 28 | 29 ↑ | 1 ↑ | 66 ↑ |
| 15 | Return | 3 | 18.5 | 1:43 | 0 | 0 | 1:47 | 0:19 | 3:49 | 203 | 28 | 27 ↓ | -3 ↓ | 65.7 ↓ |
| 14 | Return | 2 | 8.38 | 0:47 | 500 | 0 | 0:58 | 0:49 | 2:46 | 143 | 28 ↓ | 28 ↓ | 1 ↑ | 66.2 ↑ |
| 13 | Return | 4 | 24.6 | 2:19 | 1000 | 0:10 | 2:27 | 0:20 | 5:40 | 306 | 29 ↑ | 40 ↑ | -12 ↓ | 65.9 ↓ |
| 12 | Return | 4 | 22.1 | 2:07 | 0 | 0:10 | 2:22 | 0:20 | 5:00 | 256 | 26 ↑ | 34 ↑ | -8 ↓ | 66.4 ↓ |
| 11 | Return | 3 | 14.7 | 1:22 | 1000 | 0:25 | 2:36 | 0:36 | 5:25 | 199 | 24 ↑ | 30 | -5 ↑ | 66.6 ↑ |
| 10 | Return | 3 | 14.4 | 1:22 | 1950 | 0:15 | 1:51 | 0:45 | 5:17 | 198 | 23 | 30 ↓ | -6 ↑ | 65.9 ↑ |
| 9 | Return | 3 | 14.1 | 1:29 | 2500 | 0:15 | 1:17 | 0:40 | 4:39 | 205 | 23 ↑ | 31 ↑ | -7 | 65.7 |
| 8 | Return | 3 | 15.1 | 1:42 | 2500 | 0:31 | 2:04 | 0:45 | 6:05 | 207 | 21 ↑ | 30 ↑ | -7 ↓ | 65.7 ↓ |
| 7 | Return | 3 | 14.3 | 1:47 | 3000 | 0:19 | 2:04 | 0:20 | 5:48 | 183 | 20 ↑ | 28 ↓ | -5 ↑ | 66.2 ↑ |
| 6 | Return | 3 | 13.7 | 1:45 | 2500 | 0:33 | 2:05 | 1:04 | 6:33 | 199 | 18 ↑ | 29 ↑ | -6 ↓ | 65.9 |
| 5 | Return | 3 | 12.4 | 1:39 | 500 | 0:15 | 1:12 | 1:25 | 4:45 | 140 | 17 ↑ | 22 ↑ | -2 ↓ | 65.9 ↑ |
| 4 | Return | 3 | 11.8 | 1:48 | 500 | 0 | 1:14 | 1:25 | 4:41 | 114 | 16 | 20 | -1 | 64.9 ↓ |
| 3 | Return | 3 | 6.5 | 1:00 | 1700 | 0:40 | 2:22 | 1:40 | 6:34 | 141 | 16 ↑ | 20 ↑ | -1 | 65.5 ↑ |
| 2 | Return | 2 | 6.29 | 1:00 | 1700 | 0:40 | 1:40 | 0:54 | 5:06 | 133 | 15 ↑ | 19 ↑ | -1 ↓ | 63.6 ↓ |
| 1 | Return | 2 | 5.66 | 0:59 | 1525 | 0 | 1:01 | 1:15 | 4:01 | 75 | 14 | 14 | 3 | 65.4 |