I really am very happy with the fact that I was able to get some exercise in over the weekend. Thursday found me pretty low but Saturday morning I felt OK, but took a conservative approach to training.
I went out for an easy ride on Saturday morning, starting at about 5:50 am. There is a very weird phenomenon that I have still yet to get used to fully even though I have been living in Singapore nearly 18 months. As Singapore is right on the Equator, the length of days seems not to very throughout the year. It is full night until about 7:00 am, all year round, and there is very little dawn or twilight. So when I go out for a ride at 6:00 am in the morning, any day of the year, it is still night time.
I did a short ride around the local area to measure one of my running courses and then I rode out to Tuas and home for a nice easy 54 km.
Sunday morning, again I was up at dark and out on the road for an easy 9.4 km, taking my short course around the back of the Botanic Gardens to Burkit Timah Road. Again, nothing too hard. I was happy this weekend to be getting any exercise in at all.
I made breakfast when I got back home. We had pancakes with butter an honey. Not quite the breakfast of Champions, but real fine all the same.
I have taken the opportunity of being a bit off colour at the end of last week to do some stretching and strengthening of my Achilles tendon. One exercise that a number of physio therapists have recommended to me is one where I stand on the ball of my foot on a step, with my heel suspended beyond the tread, then I raise and lower myself on the ball of my foot, raising myself on my toes and then lowering myself so the the calf muscle is stretched. The most important part of this exercise is to ensure that the lowering part of the exercise is slow and controlled so that the muscle is stretched while being subjected to a mild eccentric contraction. Doing about 10 - 12 of these exercises on each foot has been really helping with reducing the tenderness in my tendon.
In the afternoon on Sunday I had a hit of tennis with my younger daughter.
Dinner consisted of a steak with a mix of steamed and roasted vegetables.
Totals for the week 16th to the 22nd of July
Swim: 5 km
Bike: 120 km
Run: 9.4 km
I went out for an easy ride on Saturday morning, starting at about 5:50 am. There is a very weird phenomenon that I have still yet to get used to fully even though I have been living in Singapore nearly 18 months. As Singapore is right on the Equator, the length of days seems not to very throughout the year. It is full night until about 7:00 am, all year round, and there is very little dawn or twilight. So when I go out for a ride at 6:00 am in the morning, any day of the year, it is still night time.
I did a short ride around the local area to measure one of my running courses and then I rode out to Tuas and home for a nice easy 54 km.
Sunday morning, again I was up at dark and out on the road for an easy 9.4 km, taking my short course around the back of the Botanic Gardens to Burkit Timah Road. Again, nothing too hard. I was happy this weekend to be getting any exercise in at all.
I made breakfast when I got back home. We had pancakes with butter an honey. Not quite the breakfast of Champions, but real fine all the same.
I have taken the opportunity of being a bit off colour at the end of last week to do some stretching and strengthening of my Achilles tendon. One exercise that a number of physio therapists have recommended to me is one where I stand on the ball of my foot on a step, with my heel suspended beyond the tread, then I raise and lower myself on the ball of my foot, raising myself on my toes and then lowering myself so the the calf muscle is stretched. The most important part of this exercise is to ensure that the lowering part of the exercise is slow and controlled so that the muscle is stretched while being subjected to a mild eccentric contraction. Doing about 10 - 12 of these exercises on each foot has been really helping with reducing the tenderness in my tendon.
In the afternoon on Sunday I had a hit of tennis with my younger daughter.
Dinner consisted of a steak with a mix of steamed and roasted vegetables.
Totals for the week 16th to the 22nd of July
Swim: 5 km
Bike: 120 km
Run: 9.4 km
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