Slack Couple of days

Thursday and Friday I couldn´t shoot free throws due to time constraints and the fact it was raining and the court was under water!!!

Thursday morning I did Pilates and Friday morning I did 60 minutes on the recumbent bike. I was really tired from the weeks exertion and getting up early everyday but managed to do 13.48km and burned 526 cals. I did 15 minutes on level 3, 10 minutes on level 6 and 35 minutes on level 11.

I also did 10 minutes on the vibrating platform on level 10 to relax my body a bit.

Feeling good

Got up early for the gym again this morning my knee was hurting a bit but managed to do an hour on the ergonomic bike, did 14.26km and burned 526 Cals. Was on level 1 for 15 minutes level 6 for 20 minutes and level 10 for 35 minutes.

Just got back from shooting free throws at the club I recorded all of my shots the sets with (D) are where my son was distracting me:

Date	Set	Made	Missed	Total Shot	Percentage	Distractions
24/set	1	10	14	24	42	(D)
	2	10	4	14	72
	3	10	4	14	72
	4	10	1	11	91
	5	10	4	14	72
	6	10	4	14	72	(D)
	7	10	3	13	77	(D)
	8	10	7	17	59	(D)
	9	10	3	13	77
	10	10	6	16	63
Totals		100	50	150	67

Total percentage for the day was 67% and it took 150 shots to make 100 freethrows and took 55 minutes.

I am going to set a goal to be shooting 80% in a months time (24/10/14).

I also weighed myself this morning at the gym and my weight has dropped another from 96.8kgs on Monday to 96.4kgs today. This means that I have lost 1.8kgs this month just by exercising and cutting back on coca cola.

More Injuries

Did pilates today and made 100 freethrows. Managed to hyper extend my elbow shooting a 3 pointer. It is not too bad except when I fully extend my arm. I have been icing the elbow and my knee all morning. I will keep icing them all afternoon.

I forgot my new shooting log this morning when I went to the club so I couldn't log my shots. I will remember it tomorrow.

First gym day of the week done

Got up at 5:30 and went to the gym this morning.

My knee was hurting but still managed to do 60 minutes on the recumbent bike.

Did 15 minutes on level one, 20 minutes on level 6 and 35 minutes on level 10. Traveled 14.48 km and burned 481 Cals.

Also weighed myself when I got to the gym and I was 96.8kg this week. Which is a loss of 0.7kg for the week which is not bad seeing that I only did one 2 out of 4 gym workouts this week.

I have created a spreadsheet to chart my weight loss progress that can be seen on the following link:

https://docs.google.com/a/boldnet.com.br/spreadsheets/d/1f-64Sv552RgVPBNHweR0OnAzSBte2g9sEZM8rqtra2w/edit?usp=sharing

Off to Ice my knee now as it is still hurting loads.

Training

Woke up with my knee hurting today so decided to not train this morning and iced my knee instead and had a lie in. 

Had a basketball team training session this afternoon. Only 4 people out of 15 turned up and one of them didn't bring any kit! We made the most of it and played 2 vs 2 for 2 hours.

My knees and ankle are now hurting and I am going to be icing it for the next few hours!

Retraining shot technique

Had a really positive morning. Woke up and walked the dog to the top of the mountain/hill behind our house. Took it relatively easily although it only took 19:24 minutes do do the 1.4 miles climbing 476ft in elevation. I really noticed that it was much easier to climb than it used to be when I climbed it every day and my legs were much less painful than normal. I will see if this stays the same tomorrow morning or if it was just a fluke.

I have also just finished shooting my 100 made free throws in a record time of 35 minutes (yesterday it took 65 minutes!!!). After making 20 shots I had the idea to change my free throw routing to mirror the same foot patterns as my jump shot (bounce the ball catch left foot right foot shoot). I am not sure if this caused the reduced time to make 100 shots but it definitely increase my focus and as a result increased shooting percentage and reduced the number of missed shots dramatically.

I also shot 10 3 point shots from varying positions after the 100 made shots and made 6 out of 10 which isn´t too bad for less than a week of training. I am going to keep practicing with the same routine an log my daily progress to see if the improvement will last or if it was just a fluke.

I am not sure if the reduced shooting time or the walk before shooting helped but my arms were not aching even after making 100 free throws! Compared to yesterday when they were aching after just 60 made free throws it was much better.

Just having breakfast now to refuel before organizing the training for this afternoon.

Training was cancelled due to rain!

Slack Day

Manged to sleep in yesterday morning as my son changed my alarm from 5:30 to 6:30!! so missed the gym! decided to have a lie in and got up at 7:30.

Went to the club and did my 100 made free throws took a really long time to get into a rhythm and my arm started aching at around 60 made! I had to start breaking the shots down in 10 made and counting the missed shots as well to get focused.

I have decided that as of Tuesday I am going to keep a shooting log and break the 100 made shots down into groups of 10 to improve focus and to quantify the amount of shot that I take to start making goals based on shot percentage.

Managed to speak to the Club director and he said we can have the outdoor court any time we like the only issue is that all of the spot lights can not be on at the same time so if we want to play in the evenings we have to make sure that there is no football or anything in the sports hall.

I have arranged for the first team training session to be tomorrow afternoon at 16:00.