Run

Home (Ireland)

Run 5.51 K

Body weight Workout

10:30 Home Ireland

2 rounds of 5,4,3,2,1

Squats
Pushups
Situps

Stretch

Bodyweight Workout

08:30 Home Ireland

2 rounds of 5,4,3,2,1

Squats
Pushups
Situps

Stretch

Quick Workout

08:30 Home

Warm up

Pushup 10,9...2,1
Swings 1,2...9,10 x 24

Stretch

Run

Home 15:00

5K in 34:08

HR average 132

Stretch.

Workout

17:15  Home

Warm up

Swing 5x20x24
Pushups 5x4
GS 5x2x24
Pullups 3x5

Cool down

Fencing Practice

18:55 Fencing

Warmup

Footwork

Bouts

1. B, 12-15
2. C. 15-8
3. A. 13-15
4. B. 15-9

Lesson

Stretch.

Run

Home 07:50

Run 4.64 km in 32:45

Kept HR sub 135.

Fencing Practice

18:55 Fencing Club

War up

Footwork

Lesson

Bouts.

1. C 15-6
2. C. 15-9
3. B. 7-15
4. A. 15-14

Run

15:00 Home

Run 6 K in 40'26"

Easy pace keeping HR around 133

Workout

14:30 Home

Warm up

Swing 5x20x24
Pushups 5x4
GS 5x2x24
Pullups 3x5

Cool down

Run

18:00 Home

Run 4.3 K in 27'59""

Easy pace keeping HR around 130

Fencing Practice

18:45 Fencing Club

Warmup

Foot work

Lesson

Bouts

1. A. 6-15
2. B. 15-11
3. B. 15-14

Run

07:40 Home

Run 4.5K

Stretch

Fencing Practice

18:50 Fencing Club

Warmup

Foot work

Bouts

1. A. 5-15
2. C. 15-7
3. A. 12-15
4. C. 15-5
5. B. 15-8

Lesson

Workout

08:30 Home

Warm up

Swing 5x20x24
Pushups 5x4
GS 5x2x24
Pullups 3x5

Cool down

Run

15:00 Home

Run about 4.5 K

Following Maffetone method, keeping HR no higher than 130.

Stretch
Some ankle rehab

Lunge pad 15 minutes

Workout

19:30 Home

Warm up

Swing 5x20x24
Pushups 5x3
GS 5x2x24
Pullups 3x5

Cool down

Workout

)8:30 Home

Warm up

5 rounds of

Swings 25x24
GS 2x24
Pushups 15

Planks 3x10 seconds
Cooldown