Session 109:
1 Hour Football. [Left Achilles very sore after this.]
Session 110:
Easy 5 mile jog on the road, with block of 144 steps to finish.
Session 111:
Short Weights Session – Chest/Shoulder/Triceps/ Core Stability.
Session 112:
Stretch/Foam Roll. Easy 5 mile jog on sand. [Achilles still bad].
Session 113:
Easy 1,000m in the pool – Breast-stroke.
Session 114:
Stretch. Very slow 8.3 mile run on the roads. [Longest I have run in about 9 months]. This was tough but enjoyable.
Post work out walk/stretch/short foam roll.
Right hamstring tightened up at about mile seven which is a bit meh. The Achilles has loosened up a little, but is still not 100%. I probably need to start booking physio.
11 mile long slow run. Post run cool down, stretch, short foam roll session.
This session was tough, in particular the last 3 miles, where the form/cadence was tailing off. The route is a loop. We hadn’t planned it, but having the wind on our backs, down the beach, at miles 6/7 was a boon. Left Achilles is still niggling.
Sunday 5th. Weights. Warm up on Concept 2. Stretching/Mobility. Work on Core Stability Ball.
Update. The Achilles gave out over the Summer, when I was ramping up running volume. Training has since been very sporadic. Mostly low intensity swimming with the odd spin on the bike. I am now doing Physiotherapy on the achilles about once per month. Am doing stretches, and light weight on the calf/achilles. I started back jogging 2 weeks ago, with the aim of developing a base of low intensity pain free running. The Achilles is still a bit “clicky” sometimes, which I think is scar tissue breaking. It is also still a little sore in the mornings/after exercise.
Last week was back into the weights room, for 2 easy Chest/Shoulder/Tricep, and 2 easy Back/Bicep/Core sessions. The weight is an all-time high of 99 Kg. More to follow. The goal for now is to ease back into training with a good routine of weights/cardio/stretch/mat work.
Chest Expansions on Stability Ball - 3 Sets
Incline Bench Press - WU, 3 Sets
Dips - 8, 4, 5 [Form was better, and number of dips was lower. Happy enough.]
Incline press with bar bells - 3 Sets
"It is a curious fact, but no one ever is sea-sick - on land," Three Men in a Boat, Jerome K Jerome
Session 167: Cardio
20 Minutes Steady State on Concept 2 rowing machine. Drag lever set to 10. 16-17 strokes per minute. Average split 2:07m per 500m. Not a good time, but more than half a decade since I did one of these, so a good starting point.
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