https://padlet.com/duboi529111/eje113voswwfys3r en-us 2020-05-11 02:17:23 UTC 2025-11-02 04:17:26 UTC hello@padlet.com duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/564668980 - Test new HR monitor 
- Focus purely on endurance running at slow pace to build aerobic capacity 
- Minimalize screen time

]]> 2020-05-11 12:20:48 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/564668980 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/564678141 Slow endurance run 45min
Strengthening exercises 20min]]> 2020-05-11 12:25:12 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/564678141 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/564679204 2020-05-11 12:25:45 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/564679204 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/564679614 2020-05-11 12:25:57 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/564679614 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/564679834 Slow endurance run 35min ]]> 2020-05-11 12:26:04 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/564679834 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/567574018 2020-05-12 13:50:39 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/567574018 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/569897401 Social- online theatre workshop 
Mental-  30min walk ]]> 2020-05-13 12:28:17 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/569897401 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/575040779 Physical + Mental - 30min walk + 2 short 15min walks throughout the day 

]]> 2020-05-15 13:17:16 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/575040779 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/575042263 Physical - 7 minute circuit x 2 + strengthening exercises 20min]]> 2020-05-15 13:17:57 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/575042263 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/575046271 2020-05-15 13:19:24 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/575046271 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/575047038 2020-05-15 13:19:42 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/575047038 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/575047920 Physical - Physiotherapy/strengthening exercises 45min]]> 2020-05-15 13:20:05 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/575047920 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/577864447 2020-05-17 14:22:27 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/577864447 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/577864809 Physical- 
Sworkit: cross training for runners 30min 
Strengthening exercises 25min 
Cool down slow endurance run 35min]]> 2020-05-17 14:22:45 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/577864809 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/577867646 2020-05-17 14:24:56 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/577867646 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/577868515 2020-05-17 14:25:34 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/577868515 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/577869329 2020-05-17 14:26:09 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/577869329 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/578960825 - 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]]> 2020-05-18 05:43:58 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/578960825 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/579241000 Physical + Social: 
- Virtual touch workout with the squad 45min
- Strengthening exercises 15min
- Slow endurance run 35min]]> 2020-05-18 08:16:33 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/579241000 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/579245279 2020-05-18 08:18:28 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/579245279 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/579247789 2020-05-18 08:19:34 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/579247789 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/579473322 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.]]> 2020-05-18 09:57:45 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/579473322 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/579488694 2020-05-18 10:05:29 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/579488694 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/584415453 Social + Physical: 45min walk with family and dog]]> 2020-05-20 09:20:46 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/584415453 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/584416408 Physical +Social: 
- Virtual touch workout with the squad 1hour
- Strengthening exercises 15min

]]> 2020-05-20 09:21:17 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/584416408 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/584418593 2020-05-20 09:22:22 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/584418593 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/584419236 2020-05-20 09:22:42 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/584419236 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/589223380 Physical:
- Stress Test (Vo2 max measurement + cardiac capacity analysis)]]> 2020-05-22 15:34:21 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/589223380 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/589225930 Physical + Social: 
- Virtual workout with the touch squad]]> 2020-05-22 15:35:28 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/589225930 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/589237336 2020-05-22 15:40:24 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/589237336 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/589240179 2020-05-22 15:41:40 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/589240179 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/592193277 Physical:
- 6km slow endurance run 
- Strengthening exercises 10min ]]> 2020-05-25 03:50:44 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/592193277 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/592193734 Physical: (Recovery day)
Mental: Walk 1hr 20 min]]> 2020-05-25 03:51:39 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/592193734 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/592884976 Physical: 
- 45min sworkit HITT custom workout
- strengthening exercises 15min 
Mental: Walk 30min ]]> 2020-05-25 12:48:10 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/592884976 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/592887890 2020-05-25 12:50:00 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/592887890 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/593015201 2020-05-25 14:05:33 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/593015201 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/593016632 2020-05-25 14:06:23 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/593016632 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/593016861 2020-05-25 14:06:30 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/593016861 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/593020148 2020-05-25 14:08:27 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/593020148 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/593023008 2020-05-25 14:10:07 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/593023008 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/593048909 I also would've wanted to include more speed work but need to take it slowly as hip injury is starting to linger again]]> 2020-05-25 14:24:22 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/593048909 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/593054383 - 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]]> 2020-05-25 14:27:25 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/593054383 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/597121242 Physical & Mental: Recovery day, 20min walk]]> 2020-05-27 14:52:49 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/597121242 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/597124081 Physical + social: 
- Virtual workout with the touch squad 30min 
- 5k medium pace endurance run
- 23 storeys of stairs ]]> 2020-05-27 14:53:45 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/597124081 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/597127442 2020-05-27 14:55:07 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/597127442 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/597129081 2020-05-27 14:55:48 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/597129081 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/597137447 2020-05-27 14:59:20 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/597137447 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/597139914 2020-05-27 15:00:22 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/597139914 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/602174336 Physical: Recovery
Mental: 40min walk]]> 2020-05-30 05:55:51 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/602174336 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/602174679 Physical + social: 
- virtual touch workout with the squad 30min -
- 8k run with hills for 2.5km]]> 2020-05-30 05:56:29 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/602174679 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/602175332 2020-05-30 05:58:05 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/602175332 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/602175710 2020-05-30 05:58:53 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/602175710 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/602304559 Physical: Physio session 45 minutes
Mental: 1 hr walk]]> 2020-05-30 10:02:02 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/602304559 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/602304771 2020-05-30 10:02:22 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/602304771 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/602392827 2020-05-30 12:46:40 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/602392827 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/603324380 2020-05-31 14:17:15 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/603324380 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/603324478 Physical:
- Slow endurance run 1hr. HR zones 2&3]]> 2020-05-31 14:17:23 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/603324478 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/603325265 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. 
 ]]> 2020-05-31 14:18:29 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/603325265 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/605965102 - Incorporate new training plan 
-  Take pacing more seriously 
- Continue with strengthening exercises (touch specific)

]]> 2020-06-02 01:44:40 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/605965102 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/605965670 - Social: Touch rugby call for catching up (2hr)
- Mental: 20min walk 
- Physical: Touch specific workout 30min]]> 2020-06-02 01:45:20 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/605965670 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/605971754 2020-06-02 01:52:16 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/605971754 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/606941258 Mental: 20min walk 
Physical: 9x1min hills, jog down hill recovery between sets + 3km slow run cool down ]]> 2020-06-02 14:05:11 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/606941258 duboi529111 https://padlet.com/duboi529111/eje113voswwfys3r/wish/606946708 2020-06-02 14:07:48 UTC https://padlet.com/duboi529111/eje113voswwfys3r/wish/606946708