Easy workout

15:00 Home

Warmup

Pushups 10,9...2,1
Swings 1,2...9.10x16

Cool down

Easy day

14:00

Warmup
Cooldown

Holiday in Cape Town

I had a fantastic break in Cape Town with the family an date inlays. I swam a little, hiked a little and relaxed a lot.

Growthpoint Properties Sundowner 2014 10K

18:00 Cape Town Waterfront

Ran it with my wife. A really beautiful course by the sea. Ran an easy 65 minutes.

Fencing Practice

19:30 Fencing

Warnup

Bouts

1. B. 15-7
2. B. 7-15
3. B. 15-5
4. C. 11-15

Lesson

Fencing Practice

19:30 Fencing

Warmup

Bouts

1. B. 11-15
2. B. 15-11
3. A. 7-15

Lesson

Felt a little weary. In the first bout I couldn't impose my distance. Op has a good long attack, needed to interrupt it earlier.

Fencing Practice

19:30 Fencing

Warmup

Bouts

1. C. 15-5
2. A. 11-15
3. B. 10-15
4. A. 11-11

Lesson

Workout

16:00 Home

Warmup

Hanging leg raises 2x10
Lunge  pad 10 minutes
Footwork 10 minutes 
TGU 3

Elevated Pushups 10,9...2,1
Swings 1,2...9.10x32

Cool down

Hill sprints.

16:00 Home

Run
Hill sprints 4
Run

SS dips 3x5
Pullups 3x5
Shoulder press 3x5

Suitcase walk

Lunge pad 10 minutes

Cooldown

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts

Lesson

1. C. 15-10
2. C. 15-11
3. C. 15-8
4. B. 15-11

I really had to dig this evening but it worked. I focused on staying close and keeping my point in my opponents face. The second but I was 9-4 down but I cam back by taking control of the distance. My opponent had one very good long attack. I either closed the distance and did a CA on his prep or else opened it up and made him fall short.

Workout

20:00 Home

Lunge pad 10 minutes

Warmup

TGU 3x12

Swings 10x10x24 in 5 minutes 

Cooldown

Fencing Practice

19:00

Warmup

Footwork

Lesson

Bouts.

1. B 7-15
2. B. 8-15
3. C. 15-11
4. C 15-8
5. B. 11-15

In the first bout I let my opponent control the movement, which gave him the distance he wanted for his attacks, I was working on long attacks so got hit with lot of CA, but did manage to set up some nicely.