Week 18 – Summary.

  • A new year with a cautious start.

Resting HR (week avg): 55

Weight: 90.5 kg (+0.5)

Sleep: > 6.5 hours on 2 of 7 nights

Track sessions: 2 / 5

December 27 (Monday)

No training

December 28

Back to original rehab exercises. 

  • 3 * 45 seconds for isometric holds.
  • 3 * 10 Calf Raises double Leg with straight Knee.
  • Single leg balance. 3 * each leg for 30s emphasising holding up the arch.

December 29

No training

December 30

Adcock. 20 * long lunge, 30 * Romanian deadlift in 5s, 20 * short lunge, 6 * 5 sec bridge.

4 * modified med ball and push up (12, 12, 12, 14) circuit. Kept effort in the  upper body and core.

20 * long lunge, 30 * Romanian deadlift in 5s, 20 * short lunge, 6 * 5 sec bridge.

December 31

Booster shot in the morning so I took a rest day.

January 1

Rest day. Booster shot yesterday has taken the edge off me.

January 2

Tempo at Adcock. 8 * 60m at 60% with alternate 10 crunches or 5 push ups. Kept session light as first running since Tuesday last week and even though feeling ok today was a bit off yesterday.