Week 35 – Summary.

  • Occasional pain in left Achilles. Stayed away from running on the track all week with alternate sessions that did not stress it plus some rehab.
  • Ongoing tightness in right glute.

Resting HR (week avg): 53

Weight: 89.0 kg (-0.5)

Sleep: > 6.5 hours on 2 of 7 nights

Track sessions: 0 / 5

April 25

In morning:

  • 25 seated toe and calf raises
  • Supine calf isometric with band. 45s * 3 with 90s rest
  • 25 seated toe and calf raises

April 26

In morning:

  • Supine calf isometric with band. 45s * 3 with 90s rest
  • 25 seated toe and calf raises

Adcock at 1:30pm.

20 *  lunge with upward extension, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 3 * 10 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.

4 * modified med ball and push up (10, 10, 10, 20) circuit. Kept effort in the upper body and core.

30 * long lunge, 30 * Single leg Reaching Romanian deadlift in 5s, 30 * short lunge, 3 * 10 sec bridge, 30 thrusters. No med ball used.

April 27

In morning:

  • Long and short calf stretches

After lunch.

  • Supine calf isometric with band. 45s * 3. Done alt both sides then 45s rest
  • 25 seated toe and calf raises
  • Knee bent Isometric heel raises. 45s * 3. Done alt both sides then 45s rest
  • Straight leg Isometric heel raises. 45s * 3. Done alt both sides then 45s rest
  • Core: SIde plank L & R, bicycle crunches, side plank L & R (all 30s/10s), 5 * ab roller (concentrating on form).

April 28

No Achilles soreness but still feeling the Tuesday workout in upper body plus a little in the right glute / upper hamstring.

In morning:

  • Long and short calf stretches

Adcock before lunch. Kept the session lighter.

20 *  lunge with upward extension, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 3 * 10 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.

3 * modified med ball and push up (10, 10, 10) circuit. Kept effort in the upper body and core.

20 * long lunge, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * short lunge, 3 * 10 sec bridge, 20 thrusters. No med ball used.

April 29

In morning:

  • Long and short calf stretches

April 30

No pain from Achilles but some in glute.

Adcock in the morning:

20 *  lunge with upward extension, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 3 * 10 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.

4 * modified med ball and push up (12, 12, 12, 16) circuit. Kept effort in the upper body and core.

30 * long lunge, 30 * Single leg Reaching Romanian deadlift in 5s, 30 * short lunge, 3 * 10 sec bridge, 30 thrusters. No med ball used.

May 1

Gym

Stationary bike. 5 min gentle + (10 * 30s on / 60s slow) + 10 min gentle