My ankle is improving slowly. I've continuing to rest and ice it. I'm keeping the tubigrip on and taking my NSAIDs. I went out for a walk yesterday and it was able to bear more weight. In the next day or two I'll start working on some point and flexes and foot circles.

Partial Achilles tendon tear.

I visited my GP today or rather, as it was an emergency appointment, the first doctor that was available. He didn't seem to confident in his diagnosis bu agreed it was probably a partial tear. Prescribed me two weeks of diclofenac sodium, RICE followed by mobility and strengthening work.

I'm hoping to schedule a physio appointment shortly for a better diagnosis. I have a little more movement in the ankle and pain is now localised around the tendon.

12:30 Gym

Dynamic warmup.
Fencing footwork 15 minutes

Front Squat 3x15 x20 kgs, slow to rehab hip.
Dumbell swing 3x15 x20kgs.
SLDL on platform 2x10 x15 kgs + 10 sec stretch at end.
Skipping 5 minutes.

Stretch

18:45 Fencing

Warmup.
Footwork

Bouts.

1. 5 -10 working on plicks to shoulder.
2. 15-14 focuing on distance setup.
3. stopped at 8-11.

Partially ruptured achiles tendon or calf muscle.
At home a physio friend was able to do a basic diagnosis over the phone. Had my wife do the Thompson test. Carried out RICE. Took ibuprofen.

12:30 Gym

Dynamic Warmup.
Fencing foot work:
5 min warm up.
3x3 minutes free movement, high intensity with lunge and tempo variation.

3x30 second handstands against wall

Power clean, 8,6,4 x 52.5 kgs.
Press 8,6,4 x 40 Kgs
FS 2 x 62.5 kgs, stooped due to hip flexor pain

Air squats 100 in 2'40"

Stretch

Rest day

Stretching.
SMR on a foam roller.
Lunge pad 15 minutes

16:00 Home
Fartlek run 20 minutes with 5 fast run for two telegraph poles

Rest day Friday and Saturday.

12:30 Gym

Quick warmup.
Skipping 15 minutes (varied intensity and techniques)

Medicine ball squat to over head squat 3x10 x 10 kgs.
various body weight exercise.
Plank, handstand, muscle up row, back extension.

Stretch.

I'm still taking it pretty easy as I'm in recovery mode.

12:30 Gym

Dynamic warmup.
Fencing footwork

15,10,5 reps of
Pullups
Elevated pushups
Situps
Squats
4'40"

Muscle up rows

Stretch

20:00 home

Sports massage 30 minutes.

Fencing camp in Poland.

Each day usually consisted of a morning, afternoon and evening session of two to two and half hours longs. Two were fencing and one was fitness. The latter varied and included fencing footwork, basketball, swimming pool, runs and hikes.

I had a fantastic time and learned a lot but I really started to lag on the last day.

Rest day.

12:30 Gym

Dynamic warmup.

Fencing footwork 20 minutes

Squat 3 x 5 x 80kgs
Pullup 3 x 5 x BW + 12.5kgs
Bench 3 x 5 x 65 kgs

Dumbbell clean/ thruster combo 20 x 18 kgs
2' 45"

Muscle up rows 3x3
Quick stretch

12:30 Gym

Dynamic warmup.
Fencing footwork 15 minutes

Handstands 3x 40 seconds
Frog stand 9 x 15 seconds
Muscleups on bar 3.

Stretch

18:45 Fencing

Warmup
Foot work
Bouts
1. 9 -15
2. 10 -5
3. 10 -5
4. 10 -3
5. 10 -8

Stretch

Rest Day

Good article on fencing tactics.

12:30 Gym

Dynamic Warmup
Fencing footwork:
Lunge variations, lunge to fleche, lunge, reprise, combinations with half steps

Dan John's rapid ascent program:
Clean 8,6,4 x 50 kgs
Press 8,6,4 x 40 kgs
Front Squat 8,6,4 x 62.5 kgs.

10-9-8-7-6-5-4-3-2-1 push up, jumping squat. for time
4' 15"

Stretch

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates

12:30 Gyms

Dynamic Warmup

Tread mill 6 intervals
Sprint 30 second @ 17.5 kph, incline 2
Rest 90 second 8.5 kph

Foam Roller
Stretch

19:00 Swash and Buckle

Warmup
Footwork

1 15 -14
2 10 -3
3 7 -15
4 10 - 5

21:45 Home

Stretch

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates

12:30 Gym

Dynamic Warmup
Skipping 5 minutes
Fencing footwork 20 Minutes.

Planche Progression
Frog stand 9 x10 seconds

Handstand 3 x30 seconds

Burpees 50 for time 4'45"

Stretch included working on splits

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates.

12:30 Gym

skipping 3 mins.
Fencing footwork 10 minutes.

Quick stretch/mobility work.

Squats 3 x 5 x 70 kgs
Bench 3 x 5 x 62.3 kgs
Pullup 3 x 5 x bw+11.25kgs
L sits 3 x 10 seconds

Stretch

08:30 Home

Back care routine.
Mainly Egoscue exercise and some Pilates.

08:30 Home

back care routine.
Mainly Egoscue exercise and some Pilates.

17:30 Home

9K run approx 45 minutes.

Foot exercise

Theraband point and flex. 5 x10.

Rest and recovery day

Back care routine 20 minutes.