Mon 16/7
At lunch: 20 min run (3.53km) (first run after the marathon, knee felt ok, though a bit tender afterwards. It was good to avoid running for the past two weeks, recovery is a part of training!!)
PM: 5 pull ups, 15 push ups, 15 lunges, 20 squats, 25 calve raises, abs 2×10 side to side from Strong Like Susan Abs 1 (I had no idea my abs were this weak!), 1x30sec side plank each side (I need to work on the technique of the plank with a twist, need more balance and coordination)
Tue 17/7
At Lunch: 20 min run (3.44km)
PM: 5 pull ups, 15 push ups, 15 lunges, 20 squats, 20 calve raises
Wed 18/7
PM: 45 min cycle on trainer (15min gear 2, 2 min 3rd gear/ 3min 2nd gear x 5, 5 min 2nd gear)
I felt good on the trainer today, full of energy. I’ve added a protein snack to my afternoon and so around 4pm I’ve been having one, which sustains my energy levels until I get home so I’m not feeling lethargic and ready to collapse in bed after a long day in the office.
Thu 19/7
PM: 30 min outdoor run (4.72km)
Probably not the best idea to run after dinner and a glass of wine, but I’m glad I did. The day feels more complete with a bit of training. Even if it feels insignificant today it adds up to the end of the week, month, and year. I don’t think I’ve ever regretted a run. Though I’ve regretted many times not going for one.
Fri 20/7
Rest day
Sat 21/7
30 min swim (1.5km continuous)
The aim today was to see how far I could swim in half an hour. I need to work on my pace and start including some speed work over the next few months and a few extra swim sessions throughout the week starting in September.
Sun 22/7
20 min walk
90 min cycle (30.8km)
I was so excited to do ninety minutes on the trainer today. It’s much easier when you’re watching a movie – today’s pick, Transporter 2. I picked up the pace for a few minutes five or six times throughout the workout with sweat pouring down me. Once I got off the bike my head started spinning a bit – next time if I’m cycling longer than 45 mins I need to have some energy gels or a banana.
