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.

Pilates done

Did my second session of pilates this morning. Feeling good and very little pain in my knee today

Rest Day

Had to have a rest day today as my knee was really sore when I woke up to go to the gym. Decided that it was better to take the day off to not over exert myself and hurt the knee any further. The good news is that my arms were not aching so it looks like my body is adjusting to the training as my arms were aching on monday after shooting freethrows for an hour on the sunday.

Tomorrow I am going to do an hour on the exercise bike followed by Pilates and then go to the club and shoot freethrows again.

I am hoping to talk to the club director tomorrow as well to try and get the court at nights to train with my team for the next couple of weeks before the tournament.

Back to Pilates

Had a good morning this morning. Went to the gym from 6:00 til 6:55 went on the recumbent bike. Did 14.58 kms on levels 1, 5 and 10 and burned 425 Cals.

Started back at Pilates from 7:00 until 7:45 this morning. Feeling much better and my knees is hurting much less than before.

I also went to the Club and shot 100 free throws in about an hour.

At night I played full court 5 v5 basketball for 2 hours. I was pain free in my legs and also shooting the lights out from 3 point range after the morning training.