Tom’s Practice Log

[TomP30]

NTS: not sure how long this wrist is going to take to heal, but I need to be disciplined and give it proper time, if I had given myself a week or two after the injury I would not be in this position now. Lesson learnt (hopefully).

 

[blutsj]

An overcast walk in the Lakes today, about 3 hours all told, Askham to Howtown.

View attachment 24828
View attachment 24829

Wow, great view. Lovely place to walk or run

 

[TomP30]

Rehabilitation Session:

*Late finish at work so limited time tonight.

3 sets of:
High bridge - 30 secs
Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs
Low Squats - 35 secs

 

[TomP30]

Run this evening; very warm and humid, hard going.

4km - 21:40

 

[TomP30]

Rehabilitation Session:

3 sets of:
High bridge - 60 secs
Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Towel Hammer Curls - 32kg
29 reps - 5/6/7/6/5

 

[TomP30]

NTS: Attempted goblet squats tonight with the 32kg, but the right wrist complained immediately at the angle of grip. Towel hammer curls were manageable, which I was surprised at; I think I’ll maintain these in my sessions as they are supposed to improve hand strength.

 

[TomP30]

A walk in the sun with my sons this afternoon, promise of ice creams won them over.

 

[TomP30]

Late afternoon run on regular circuit, still very hot, heat sapping strength.

4km, 23:12.

 

[TomP30]

Rehabilitation Session:

3 sets of:
High bridge - 60 secs
Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Towel Hammer Curls - 32kg
21 reps - 7/7/7
- keeping wrist straight and vertically aligned with mat, avoiding rotation or any twisting motion,

 

[TomP30]

Run - hills circuit - 4.2km / 23:39

 

[TomP30]

Rehabilitation Session:

3 sets of:
High bridge - 60 secs
Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Towel Hammer Curls - 32kg
29 reps - 5/6/7/6/5

 

[TomP30]

Run - hills circuit - 4.0km - 21:22

 

[TomP30]

Rehabilitation Session:

1 set:
High Bridge - 60 secs

3 sets of:
Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Towel Hammer Curls - 32kg
29 reps - 5/6/7/6/5

 

[TomP30]

Run - hills circuit - 4.0km - 21:01
* too many double choc cookies at work today.

 

[TomP30]

Rehabilitation Session:

1 set:
High Bridge - 60 secs

Clean and Jerk (Left): 5 x 5 - 24kg

3 sets of:
Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Towel Hammer Curls - 32kg
35 reps - 5/6/7/8/9

 

[TomP30]

Run - hills circuit - 4.0km - 20:51

- Very warm and humid, but a good effort by son Jonathan, kept up with his old dad until the last climb.

 

[TomP30]

Rehabilitation Session - Cleans and Planks:

Hardstyle Clean and Jerk (Left): 5 x 5 - 24kg
Clean and Press (Right): 5 x 7 - 20kg
- Right wrist about 60% there I think; I bought this brace and it’s made cleans and press achievable without discomfort. I’ll give it another week or so before I try clean and jerk.



3 sets of:
Wide Arm Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs