Week 16 – Summary.
- Recovery progressing ok. Walking fine line of not pushing too hard. Some soreness has ended sessions early.
- Skipped a couple of workouts as getting plenty of physical work from removing an old deck.
Resting HR (week avg): 55
Weight: 90.0 kg (+0.5)
Sleep: > 6.5 hours on 3 of 7 nights
Track sessions: 4 / 5
December 13 (Monday)
Physio follow up. Injury recovery is progressing well. Some new rehab exercises were added with single leg balance taken out.
December 14
Adcock. 20 * long lunge, 20 * Romanian deadlift in 5s, 20 * short lunge, 6 * 5 sec bridge.
4 * modified med ball and push up (12, 12, 12, 15) circuit. Kept effort in the upper body and core.
3 * 40s double leg hops with straight legs.
2 * 10 single leg raises on step. Both legs.
December 15
Adcock. Tempo. 4 * 3 * 50m. Rotating exercise after runs. Crutches 10, Push ups 5, Reverse crunches 10, push ups 5. First 3 sets at 60%. Felt a little soreness at the end of the 3rd set so the 4th was done walking.
December 16
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, 16) circuit. Kept effort in the upper body and core.
December 17
No training. Tired from deck removal.
December 18
No training. More outdoor worl.
December 19
Tempo at Adcock. 4, 5 * 100. Was going to be 6 in the 2nd set but started to feel sore, so stopped.