Day 22 – Cardio Power & Resistance  (39 mins) – Monday 26th August

After a mini show yesterday with a lot of standing and sitting about for 6+ hours, my legs were very achy last night and I struggled at the start as the legs were quite tired but they improved as i got on with the workout.

I improved on a few things today. I stopped lot less often which is good. I got all the floor sprints done without having to stop. My shoulders are now coping with the constant push up position.

JUST NEED TO KEEP PUSHING PLAY!!

Thanks Paul, nice to see someone commenting 🙂 with a bit of inspiration for me. helps.

Day 23 – Plyometric Cardio Circuit (41 mins) – Tuesday 27th August

Today wasnt great for me. I started off with a half sore/tight right ankle. I kept the 1st round light until the warm up which seemed to cure the problem although I was very aware of doing more damage so i wasnt pushing 100%. I was scared to.

In the last set, the Lower back gave a small tweek of which went away immediately on me so i took it easier after that again.

Everything feels fines now after and I am for playing doubles tonight so I will get my ankle wrapped up and take it easy, make sure im warm etc and stretch. Tomorrow is recovery so no intense cardio except badminton again at night.

I will be keeping an eye on this ankle the rest of today and stretching it etc. Any issues and i will give tonight a skip.

I took last night off as I felt my ankle would go on me if I played.

Day 24 – Cardio Recovery (33 mins) – Wednesday 28th August

I did this today as there is no cardio involved, just yoga type work and muscle work. This is the best ive ever done this!! I held most of the poses til the end so very happy. Muscles getting stronger.

I took my heart rate this morn and its improved also. (all took in bed before I get up to be consistant)

start :   117/66   Pulse 58

        :  116/73   Pulse 51

        :  113/70   Pulse 53

today:  108/66   Pulse 44

My Peak flow has improved a bit.

start     540/490/530         average = 520

           530/540/530         average = 533

           560/540/530         average = 543

Today  565/570/585         average = 573 (believe I have better technique here also)

I am supposed to be playing badminton tonight but I will see how this ankle/achilles feels.

REST DAY – unexpected

Decided just to completely rest this achilles for today here. Last night I bandaged up a hot water bottle to it all night to help recovery. It feels good so far but I didnt want to tempt fate as even a short walk last night was uncomfortable

Sort of annoyed cause I do want to do the program and finish it but no point wrecking my achilles so that I am out was weeks!

Will keep you all informed. Even had to miss my 2 days of badminton this week which I enjoy. GUTTED!