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- Test new HR monitor
- Focus purely on endurance running at slow pace to build aerobic capacity
- Minimalize screen time

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Slow endurance run 45min
Strengthening exercises 20min

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Slow endurance run 35min

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Social- online theatre workshop
Mental-  30min walk

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Physical + Mental - 30min walk + 2 short 15min walks throughout the day

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Physical - 7 minute circuit x 2 + strengthening exercises 20min

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Physical - Physiotherapy/strengthening exercises 45min

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Physical-
Sworkit: cross training for runners 30min
Strengthening exercises 25min
Cool down slow endurance run 35min

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One more point I forgot is that my opposite hip to where I had my previous injury started to to hurt. Therefore, I had to reduce the running distance. I think in the coming weeks I'll try to do more alternative workouts which are of lower impact.

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- Touch specific strengthening
- Still include slow endurance runs
- Stress test + heart scan to determine heart capacity + Vo2 max will enable me to adapt a suitable training plan
- Continue to minimise screen time

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Physical + Social:
- Virtual touch workout with the squad 45min
- Strengthening exercises 15min
- Slow endurance run 35min

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Social + Physical: 45min walk with family and dog

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Physical +Social:
- Virtual touch workout with the squad 1hour
- Strengthening exercises 15min

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Physical:
- Stress Test (Vo2 max measurement + cardiac capacity analysis)

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Physical + Social:
- Virtual workout with the touch squad

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Physical:
- 6km slow endurance run
- Strengthening exercises 10min

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Physical: (Recovery day)
Mental: Walk 1hr 20 min

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Physical:
- 45min sworkit HITT custom workout
- strengthening exercises 15min
Mental: Walk 30min

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I also would've wanted to include more speed work but need to take it slowly as hip injury is starting to linger again

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- Keep going with touch workouts + sworkit
- Incorporate a little running depending on hip pain (can go harder as heart rate isn't a problem)
- Continue doing strengthening exercises for physio
- Focus on the arms? New dumbells of 2kg
- Continue to minimise screen time

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Physical & Mental: Recovery day, 20min walk

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Physical + social:
- Virtual workout with the touch squad 30min
- 5k medium pace endurance run
- 23 storeys of stairs

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Physical: Recovery
Mental: 40min walk

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Physical + social:
- virtual touch workout with the squad 30min -
- 8k run with hills for 2.5km

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Physical: Physio session 45 minutes
Mental: 1 hr walk

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Physical:
- Slow endurance run 1hr. HR zones 2&3

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This week I was able to sustain my strengthening work for touch rugby. With my results from the stress test this also enabled me to derive a more specific training plan. Finding out that I had no heart problem was a relief as it meant I could continue with my current activities and intensity level. I am now setting a goal of sub20 5k by October/November this year. This is an ambitious plan, but I discussed this with my uncle (ironman participant & specialist) and made a weekly plan:
- 2x long & slow endurance runs
- 1 high intensity run (intervals/hills)
- 1 tempo run
-2-3 sessions of strengthening exercises (touch rugby specific)
- 1 day of rest or more/less depending on how I feel
This plan ensures I target all different areas of fitness but essentially it is so that I can build a good foundation with endurance and stamina. Speed is not to be prioritised yet and can be specified later once a good base is established.
Regarding my mental well being, taking long walks individually has enabled me to put my mind at rest and connect with nature. I will continue this as it gives me a physical break but also helps me in thinking of other things apart from just schoolwork.

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- Incorporate new training plan
-  Take pacing more seriously
- Continue with strengthening exercises (touch specific)

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- Social: Touch rugby call for catching up (2hr)
- Mental: 20min walk
- Physical: Touch specific workout 30min

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Mental: 20min walk
Physical: 9x1min hills, jog down hill recovery between sets + 3km slow run cool down