2020 weekly - week 20 (8th week of confinement)

10/05/2020, Sunday

Ankle circumference (tape going on top of tibia/fibula pointed parts):
left widest: 23cm
right widest: 24cm

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Morning routine:

0. Rucksack on with 4 kgs (2 big bottles of laundry liquid)
1. Warm up
    a. Alternating toe and heel walk: 5 minutes
    b. Calf raise on the stairs: 5 minutes
2. Alfredson Protocol: (15 reps on the right leg; 15 reps on the left leg)x3
3. Single leg calf raise: (1 minute on the right leg; 1 minute on the left leg)x3
4. Get up and sit down in a chair: (10 reps with left leg forward; 10 reps with right leg forward)x3
5. Split (stationary) lunges: (10 reps with left leg forward; 10 reps with right leg forward)x3
    5b.Backward lunges: (10 reps with left leg back; 10 reps with right leg back)x3
6. Arabesque: 8x3 (standing on the left leg), 8x3 (standing on the right leg)
7. Sumo squats: 10x2


Afternoon routine:

0. Warm-up: Body-weight squat+heel-raise: 20x4
1. Split (stationary) lunges: (10 reps with left leg forward; 10 reps with right leg forward)x4
2. Walking lunges: 4 minutes
3. Jogging on the spot: 2 minutes
4. Knee-high jumps: (45-sec on + 15-sec off)x4
5. Jumping squats: 10x3
6. Jacks: (Star 10 reps; Scissor 10 reps)x4
7. Standing Abs: cross-elbow, chopping, side leg-raise, front leg-raise
8. Side lunges with arms pushing out
9. Butt kicks: 10x3
10. Push-ups: 10x3

Also, I run three times a week during the afternoon routine, 1200 meters or more in several chunks depending on how I feel on the day. When I run, I just do half of the afternoon routine.
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The weather was glorious yesterday with the temperature hitting 23C! Today it has crawled back, 10C at the moment in the early afternoon. Typical British weather, I would say.

11/05/2020, Monday

Soup for the week: Celery and Stilton soup
Dish for the week: Pork and beans

No vavavoom today. Was supposed to run but couldn't even finish a third of a lap! Too cold (~10C), overly windy or not properly warmed up? Who knows? I did (almost) the whole routine instead.

12/05/2020, Tuesday

My body is not working with me this week, still feeling a bit lethargic. I finished the morning routine, took a bit longer than usual. Let's gather some strength for the afternoon!

Running: 2000 meters
Warming up properly definitely helps me run. Don't skip warm-up exercise again before running.

Iso-baking: cheese scones

14/05/2020, Thursday

Running: 3200 meters

Yes, my body is working with me now. The morning routine feels harder than the afternoon one, odd. But I just need to keep at it.

Iso-baking: crème fraîche scones (weekend breakfast is set!)

15/05/2020, Friday

Running: 3600 meters (a new record!)