04/09/2026
Walked the dogs ...
05/09/2026
1x 25 steps, walk, 1x 23 steps back, walk, 1x 24 steps, walk, 1x 21 steps, walk, 1x 25 steps, walk to finish. Calf niggles started pulling π
Walked the dogs ...
06/09/2026
1x 22 steps, walk, 4x 20 steps back, walk to finish ...
1x 25 steps, walk, 1x 22 steps back, walk, 3x 22 steps, walk to finish ...
07/09/2026
Walked the dogs ...
08/09/2026
Walked the dogs 7x around grass trackπ ...
10/09/2026
Walked the dogs 7x around grass track...
11/09/2026
5x 21 steps, walk, π, walk to finish ...
12/09/2026
1x 23 steps, walked off as it started raining π§ ...
Did a 5min spin not realising how I unfit I was π€―
1x 22 steps, walk, 1x longer 29 steps π€£, walked off as it started raining again π§ ...
Did a 2 second 5min spin in the evening & my quads was burning π₯ Broke it up into increments of 60 fast pedals, rest, 50 fast pedals, rest, 70 fast pedals, rest, so that I could complete 5 mins π€―
Walked & could feel my heavy legs π€―
13/09/2026
Walked the dogs ...
14/09/2026
Enjoyed walking dogs 7x around grass track π
5min spin didn't prevent my quads from burning π₯ Broke it up into increments of 30 fast pedals, rest as I still struggled to complete 5 min set π€―
15/09/2026
5min spin broken up into increments of 60 fast pedals, rest, x4, there was 30 fast pedals x1 as my quads is still burning π€―
18/09/2026
Did a 5min spin in 4 increments of 60 fast pedals, slow cycle, 50 fast pedals, slow cycle, 60 fast pedals, slow cycle, 60 fast pedals, slow cycle π 2 days rest seemed to have helped regarding burning calves. Collegues said my thighs & quads is getting bigger; I think they mean muscle definition π€£
Walked the dogs ...
19/09/2026
5min spin broken up into increments of 60 fast pedals, slow pedal, 20 fast pedals, slow pedal, 60 fast pedals, slow pedal, 60 fast pedals, slow pedal but my quads still burned π€―
Walked the dogs ...
20/09/2026
5min spin broken up into increments of 60 fast pedals, slow pedal, 40 fast pedals, slow pedal, 60 fast pedals, slow pedal, 60 fast pedals, slow pedal yet my quads still burned π€£
Walked the dogs ...
Walked the dogs, ran easy sprints with the dogs π€£, repeat x5 ...
22/09/2026
5min spin yet my quads still burned π€£
1x 23 steps, walk, 1x 23 steps, walk, 1x 21 steps, walk, 1x 21 steps, walk, 1x 21 steps, walk to finish. Spinning didn't improve VO2 max or speed endurance π
23/09/2026
Walked 35min ...
Walked 35min ...
24/09/2026
Walked the dogs ...
5min spin in of 120 fast pedals, slow cycle, 30 fast pedals, slow cycle, 60 fast pedals, slow cycle, 60 fast pedals, slow cycle ....
Walked the dogs + 20 step 50% effort runs x3 πΌ
5min spin in of 60 fast pedals, slow cycle, 60 fast pedals, slow cycle, 40 fast pedals, slow cycle, 60 fast pedals, slow cycle. Felt a niggle on knee
25/09/2026
Walked the dogs ...
Walked the dogs ...
26/09/2026
1x 22 steps, walk, 2x 21 steps, walk back x3, 1x 20 steps fluke?, 1x 21st steps on the line thinking then previous run wasn't a fluke π€―, walk, walked around grass track to finish. Calf niggles walking away....
1st double session doing 6min spin in of 60 fast pedals, slow cycle, 20 fast pedals, slow cycle, 60 fast pedals, slow cycle, 60 fast pedals, slow cycle, 70 fast pedals, slow cycle. Felt good despite burning πΌ
No issues walking the dogs πΌ
How much sodium are you sweating/losing? Determines the need to up/keep the strength of your sports drink/carbo load mixture ... Electrolytes are required for muscle functioning, hence you experience muscle cramps or crave chips or salty cracks! Sweat more on hotter days!
27/09/2026
3x 22 steps, walk, 2x 21 steps, walk ...
2nd double session doing 6min spin in of 60 fast pedals x9, slow cycle x9. Only started burning on 2nd set πΌ
29/09/2026
4x 22 steps, walk, walked x2 around grass track as I experienced a weird niggle π
30/09/2026
Broken 6min set of 5x 60 fast pedals, slow cycle x5, 2 min rest, 5x 60 fast pedals, slow cycle x5 ......
Walked dogs 3x circumference of perimeter ....
