After almost 7 weeks I can really feel that progress is being made with my foot and I hope my return back to regular running will come soon and will be pain-free!

Monday

I began the day with a long walk where I accumulated 100 pull ups at a pull up bar and a goal post in the park.

For my core, I did:

  • 3 rounds:
    • 1′ max v-ups
    • 1′ max arch rocks
    • 1′ alternating leg v-ups
  • EMOM 10
    • 30″ overhead hold with a 10kg kettlebell
    • 30″ wall facing handstand hold

Then I finished off with the Zachary Tellier workout which took me about 33 minutes (completed at a leisurely pace).

  1. 10 burpees
  2. 10 burpees, 25 push-ups
  3. 10 burpees, 25 push-ups, 50 lunges
  4. 10 burpees, 25 push-ups, 50 lunges, 100 sit-ups
  5. 10 burpees, 25 push-ups, 50 lunges, 100 sit-ups, 150 air squats

And finally 20 minutes of practising SLIPS (scales, L-sits, inversions, planks and stretches).

Tuesday

Did a 26km bike ride in the morning.

Core work:

  • 6 min AMRAP:
    • 20 high low planks
    • 5 handstand kick ups
  • 2 rounds of:
    • 50 splits squats (side to side)
    • 25 pulse squats (left leg)
    • 25 pulse squats (right leg)
    • 10 air squats holding for 5″ at the bottom
  • 2 rounds of:
    • 1′ per side elevated plank
    • 50 good mornings with a 10kg weight vest and a 10kg kettlebell
  • 10 minute EMOM of:
    • 40 second wall sit
    • 40 seconds hollow rocks
  • 1 rep (increasing by 1 rep each round up to 10 reps) of:
    • Box jump
    • Single arm squat thrusts (each arm with a 10kg kettlebell)

Wednesday

Core work:

  • 8 x 20″ on 10″ off of:
    • Plank twists
    • Bench tricep dips
    • Jumping lunges
  • 5 rounds of:
    • 10 “I” raises
    • 10 “Y” raises
    • 10 “T” raises
    • 10 “W” raises
    • 10 v-sits
  • 6 EMOM
    • First 3 minutes, 10 push-ups with a 10kg weight vest
    • Last 3 minutes, 8 pike push-ups
  • 10 rounds:
    • 3 x 10kg kettlebell to overhead (per arm)
    • 6 burpees
    • 9 sit-ups
    • Rest 70″ every 2 rounds
  • 4 rounds of:
    • 30″ overhead tricep extensions with a 10kg kettlebell
    • 30″ Russian 10kg kettlebell swings
    • 30″ max banded pull apart
    • 90″ rest between rounds
  • 4 rounds of:
    • 20″ hollow rocks
    • 10″ rest
    • 20″ reverse hollow rocks
    • 10″ rest
  • 20 minutes practising SLIPS

Thursday

Managed to do more running, this time 16 x 90″ on 30″ off. Faster and no issues again which is great!

Core was:

  • 50 mountain climbers
  • 50 burpees
  • 50 squats
  • 50 single-arm kettlebell (10kg) overhead lunges
  • 25 burpees
  • 25 air squats
  • 25 single-arm kettlebell (10kg) overhead lunges
  • 25 v-ups
  • Practising SLIPS (scales, L-sits, inversions, plank and stretches)

Friday

Another very windy morning ride to start the day.

Core work:

  • 2 rounds of:
    • 20-15-10 push ups
    • 10 alternating v-ups (10 each side)
    • After one round rest until 5 mins has passed since starting and start round 2
  • Accumulate a 3 minute unbroken wall sit
  • 5 sets of 8 Bulgarian split squats holding a 10kg kettlebell
  • 3 rounds of:
    • 20 overhead lunges with a 10kg kettlebell
    • 20 lunges
    • 30 air squats
    • 20 push-ups
    • Catch – every minute do 20 jumping jacks
  • 21-15-9 alternating burpees and sit-ups
  • Alternating Tabata workout of:
    • Hollow rocks and reverse arch rocks
    • Jump squats and tricep dips
  • A few handstand kick-ups

Saturday

Started the day with a longer 31 km bike ride. The wind was quiet and it was rather refreshing!

Core work:

  • 5 rounds:
    • 30″ tuck hold
    • 30″ tuck kick outs
    • 30″ tuck hold
    • 1′ reverse flutter kicks
    • 1′ rest between rounds
  • 2 sets:
    • 25 lateral leg raises (right leg)
    • 25 lateral leg raises (left leg)
  • 4 rounds:
    • 30″ ball squeeze (between forearms)
    • 30″ wall facing handstand hold
  • “Legs gone bad V2.1” (swap to next exercise each after each round)
    • 24-20-18-16-14-12-10-8-6-4-2 squat jumps
    • 24-20-18-16-14-12-10-8-6-4-2 jump lunges
    • 12-11-10-9-8-7-6-5-4-3-2-1 burpees
  • Tabata 20″ on 10″ off
    • Alternating push ups and tricep dips for 8 rounds
  • 10-8-6-4-2 of strict overhead press (10kg) and bicep curls (10kg)
  • 22 burpees… for fun!

Then I finished off with some light stretching!

Sunday

Kept it fairly easy today. Tried to go for an easy run, but my foot began hurting a bit so I cut the run short.

Core:

  • 3 rounds:
    • 5 dragon flies
    • 10 v-ups
    • 20 hollow rocks
  • 4 rounds:
    • 15 down ups
    • 15 sumo squats
    • 15 skater lunges (each way)
    • 10 push ups

Training Thoughts

I’m glad I’m still able to train although I haven’t been able to do a ‘run’ since last week when I overdid it. Nevertheless, I’m going to focus on the present and what I can do.


Weekly Mileage:  1 km + 83 km cycling

How was your training this week?