Category Archives: sport

Freeletics recovery break

No, I haven’t given up. I got to week six and did four workouts in the first week of a fortnight away in Canada but long walks in the day me at my energy levels could not sustain workouts as well. So I made the decision to take a week out and I admit this week so far jet lag etc means I have not restarted yet but will be doing even if my completion of task may be less efficient.

I admit the programme is suiting me but admitting to myself I had to take a rest after going from no workouts to six weeks at four a week was catching up with me. Jet lag and jumping straight back into work shifts and art events mean I will need to monitor how I am coping but week seven will be blogged about soon.

Canada trip will also make a show in some posts too.

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Freeletics week four

The saga continues, yes I am still going. This week has seen me knock a significant 8 seconds off my pb for 200m and 4 seconds off my 800m time. I know from many previous years of running that this pb pattern will not always happen. Also it will be interesting to see how times vary as the footpath / track dries out as we go towards summer.

The drills are adding new exercises each week. I am terrible at burpees etc, I can not sit up for the sit-ups. Pushups are done with a new arm position but so far easier to do but in small quantities. I am feeling that gradually I am adding greater flexibility and my cardio fitness is improving.

I do feel sorry for anyone passing out front garden when I am exercising on the front step and so far have managed to avoid people walking on he track, the sight of me lumbering along may distress.

Was it a good idea for me?

Yes, as I have a structure, I am exercising four days a week consistently and have rest days too. I now look ahead to check clips on new techniques so I will know what I am aiming for. I am not trying extension exercises but nor am I doing easier exercises either. I am being introduced to a range of drills I would not come up with or do on my own even though I essentially train on my own each time.

While doing this I have also gone out rowing and my new squat practice helped in the boat. I have cycled 18 miles and only tired in the last two miles so I am adding my own extras too. I have even started to modify diet slightly and I already have worn a shirt to go out for a meal that previously wouldn’t do up. When I get to 12 weeks and the end of this particular programme I will post photos of me at the start and after 12 weeks, you have been warned.

Freeletics training

So I am onto week 3, this week Friday will see me trying to run 1500m “like an athlete”, a sluggish one. I am enjoying the challenge of the exercises four times a week. Sessions are usually between 20 and 30 minutes.

My flexibility is improving and I have even started a new Pinterest board for stretching exercises to start using to work on my shoulders and neck which have caused sleep disruption for several nights recently. I am also aware of the need to loosen my hips and as my core starts to develop to add more strength for sit ups especially.

The runs have so far been mainly on the Houns Track path and so far I have been lucky not to scare any walkers as I attempt to “sprint” 200 or 400m and “run like an athlete” for 800m.

Some of the exercises are becoming easier to correct form and technique and I am keeping up the pace on most things.

No photos as I said last time, Anne took some pre Freeletics pics on day one and we will do a second set when I complete the first 12 week programme.Admittedly less eating of treats would accelerate any change but I am not ready for that yet!

Rigorous training starts

Since the post I just posted I have invested in a year’s coaching from an online app called “Freeletics” had looked at it a number of times when it was advertised on Facebook and Instagram.

I am walking more, I have used both my bikes already but I need to improve my fitness, size of midriff and flexibility. I used to have a great exercise ethic when I was younger where I would exercise, often to the point of addiction and keep very fit. Age has slowed that and I have widened as I like my food but the exercise drive has dwindled hence previous posts.

So I have invested in this app to get me out and exercising. In week one I have done four workouts. Each has involved warming up and cooling down exercises. I have already challenged my breathing, flexibility and core strength. I have completed a number of exercises that following instructions drives me one more than I can do for myself. I have also done two 400m runs and an 800m one.

A positive start, I am not going to publish the weekly photos of my shape until I complete my first 12 week programme.

As there is a rest day between each workout I have held off doing other activities this week but will add those in so I am out walking, cycling, kayaking etc in addition to the workouts.

Please follow my progress and see what my “stickability” is.

Changes in plans

Plans are meant to be flexible aren’t they?

So 2019 started with an old Andy habit – want to show something is happening – make a spreadsheet / logbook. I did this to show I was exercising more, Anne questioned why I needed a spreadsheet for that and to be honest she was right so that method has gone.

In January post-beach huts event I found myself fighting germs that had not been “allowed” to kick in during the event. Fitness dropped as previous posts said. I have pulled back from training at the rowing club as others are training towards the Scillies in May and are getting fitter and fitter, the gap between us kept growing so own exercise was needed.

Anne and I are doing a few more walks locally – recent examples are parking in Worth (Matravers) village car park and walking down to Winspit, exploring the old quarrying area then walking onto Seacombe on the South West Coast path and then back to the ‘Square and Compass’ for a pasty and some live music.

Pictures above show climbers and other walkers visiting Winspit.

After walks or cycle rides or even kayak trips I use ArcGIS Explorer to measure the rough distance covered, it is also good for sharing with others about routes to take.

The next walk was along ‘Houns Tout’ and as it was a calm day, we descended the steps towards’ Chapmans Pool’ then returned up the valley towards Kingston.

We have had a sunset walk along ‘Houns Tout’ and saw no one on our way to the bench at the end where we watched the waves and sun going down. We only saw one couple on the way back too.

We have just changed phone contracts and invested in Huawei P20 Pro cameras each with a Leica linked camera which hopefully will show in the quality of pictures taken.

We have also had a few walks in and around Swanage including a sunny morning sat at the end of the pier which led to some sketching time. It was good to stop and rest at the pier shelter.

The recent mild weather also inspired me to be out on my other bicycle, not the fat bike but the cyclocross one. I had seen and heard about the bike track through Rempstone forest but it was an area I had driven along the edge of but not explored. For some reason my phone app did not record the distance correctly, the map shown is from ‘Explorer’ again.

An incomplete circuit because I tried to do too much, this is not new as people who have exercised with me know only too well, but I do like to push the boundaries. So a descent down Kingston hill which I am gaining confidence on, through Corfe village and onto Norden and the road across Hartland and Middlebere. Then I left the road and took the bridleway / National cycle route 2 that cuts across to a Studland in the east. Loose sand sections would have suited the fat tyres better. Lots of stopping to unfasten and refasten gates. The scenery was great I saw a few other people out on foot and bikes. A chance to see Poole Harbour from the southern shore.

At Studland I cycled up towards the village and then took the road past the Pig at the beach hotel, and the Banks Arms, the road was busy with cars and pedestrians. I made my way out to Old Harry Rocks then cycled up until fatigue kicked in and had to walk for a while across Ballard Down. The views appeared hazy but the coastal landforms were still clear.

A picture at the triangulation pillar and then I descended some of the bridleway into Swanage, it became too steep and risky for me so I dismounted and walked. A break in Swanage and an ice cream. Then I set off for home. Langton (Matravers) hill was a slow process with many stops at the side to rest, I refused to dismount. Then once just past Burngate I realised I was wiped out, a phone call and my friendly bike taxi came and collected me.

All in all a positive difference and more exercise – enough?

See next post…

Pause . . .

Life just reared its head again and I found myself bouncing on a bungee emotionally. I have a potentially idyllic life in a fantastic place but head stuff gets in the way.

Action – education

So I have reduced people I follow online still in education because headlines about the visions from central government and who has published a book and … just make me feel completely inadequate. I can not teach anymore, I broke and recent nightmares have made me wonder when the cracks became unglueable and did I just push too far? Well obviously I must have done because I have seen I can be in a classroom as a visitor ie artist, but the main role – nope can’t even contemplate it anymore.

Action- commitments

The old Andy returned recently I said Yes a lot. I can do that and that and that and … what a surprise I find myself overloaded. So I have contacted and paused all ties with SSRC for the moment. I have art events and an art venue that I now belong to. I restart my seasonal role from Easter. That will do.

Action – health and fitness

I need to lose weight and I want to be fitter. To do that I need to get out there and exercise and eat less cakes, crisps, biscuits, roulade … I am surrounded by beautiful countryside and coastline. I own a bike,a kayak, a rowing machine for self torture, trainers, walking boots – they need using and it needs to reestablish itself as a part of my lifestyle. The boat work will help and as I intend to be pedalling to and back fromWareham a lot, that will help.

Action – Me

Yes, my brain has entertained #those thoughts, no I am not going to. I am going to just have to learn to accept that I have a life that can and should be enjoyed, oh and enjoy it. I have a wonderful wife in Anne to share that life with. I know there are more people out there that I get on well with but you are not my main focus. I don’t need to travel for great surroundings as I have them here. I live in a great location as the roebuck confirmed this afternoon and the hares yesterday morning and the partridges and pheasants and …

So, yes the Black Dog has me in its shadow right now. I recognise it, I know what it is, I know actions that I can take and I have started to implement them. Blue sky suit man, super penguin, man overboard volunteer etc will all be back but for now I am going to try to:

Just be me.

Fitness, am I keeping to my plans?

Since the 34 mile cycle ride I have continued to exercise mainly on alternate days. This exercise has included:

Swanage Sea Rowing Club

– helping for the last two weeks at Junior rowing and taking part in parts of or next to relays.

– attending gents training again and doing weights, press up / sit up / squats plus erg sessions.

Home

– use of own erg

Cycle

– I took myself out last week and cycled down into Swanage and up to Ulwell then onto the Purbeck Hill Ridge. I admit to pushing the bike uphill to the Ridge as gradient and traction defeated me. The view from the top as fantastic and a good descent into Corfe Castle. On laving Corfe I found the track that winds its way as a bridle way back up to Kingston, as I was told it was very steep and again I pushed. So more route ideas and challenges to overcome in the future when I am fitter and the ground is drier.

Other

Walks including Studland beach where the purpose was peaceful and calming which the beach provided and a 3 mile paddle in the cool water.

Some gardening clearing leaves and blown branches and twigs to start the clear up of the area around my summer studio.

I have started to feel a bit coldified the last few days but will work through this and look forward to a rowing session back on the water on Sunday. So overall, I am being consistent. I am sharing cakes when out so feel that my fitness is improving and I need to continue in the same way.

Pedal power fitness

So a mate, Dave Furmage a local mobile cycle mechanic (amongst other skills) offered recently to go out for a first ride for me once I started getting over January germs. Today was the day, our start time was put back slightly but to be honest it meant the air temperature out of the wind was above 0C.

I am now going to name various locations in and around Purbeck / Poole, if you don’t know the area, visit or take a look via google maps or similar if interested.

I am omitted to tell Dave that previously my average ride length was 15-20 miles, this became relevant later, but he offered a gentle pace and no pressure and that is how it was.

We started outside the Scott Arms pub in Kingston, which 8 live on the edge of. A controlled descent looking out for frosty / iced patches. We got down to Corfe Castle safely and started towards the castle and Wareham. BANG Dave’s back tyre blew out and was loud. A few locals and their dogs were surprised as well. Dave removed the wheel, inner tube to find the biggest tear I have seen in an inner tube. It took two spare tubes for the tyre to stay up, so we continued. We followed the A351 ascending and then turning off the main road at the roundabout for Norden Junction on the Swanage heritage railway. We set off and enjoyed crossing Stoborough heath m

and Middlebere. There were a few uphills that made me work. We proceeded into Wareham and onto the cycle shop to get a new spare tube.

Given the option of going through Wareham Forest or along the Sandford road I chose the former. I have driven past the forest but never walked or cycled there. A mix of coniferous trees, heathland and marshes and sandy trails and lots of stacks of recently cut timber still scented of pine gum.

We took a break for about 10 minutes looking out over Morden bog. It was so peaceful and the sun felt warm.

We continued off road with Dave pointed out a range of local trail options, some of which might be too much on my current bike, well at least with fitness levels. We went through Holton Heath and onto the A35 and a busier road section to the Bakers Arms Roundabout. The back road via Lytchett Matravers led us to Upton where we followed the national cycle route around the path and came out on the shore of Holes Bay, a branch off Poole harbour.

Another rest where Dave decided to knock some gear through the slats of the walkway. He managed to retrieve them very effectively.

We continued along the boundary of the bay and entered Poole and headed for the Quay. We had lunch at Deli on the Quay, run by two friends of Dave. After eating I created my latest #artcards, an initiative I am doing using photo paper as postcards or in some p,aces napkins to produce a piece of original art which is then left as a free gift to its finder as an example of my artwork as AndyKnillArt. (See more details on http://www.andyknillart.com).

Fed, erg well I hasten to say it was onwards around the edge of Poole harbour, through Bater Park used by kite fliers. The sun had gone in and this section was cooler to start as we warmed up again. A few more uphills were much tougher now for me, we went into Sandbanks and arrived just as the chain ferry started to load. A very reasonable cycle fee of £1. Once arriving at Shell Bay, Studland and now back in Purbeck we followed the road to Studland, flat to begin with as it makes it way between the dunes and heathland. As we approached Knoll beach managed by The National Trust we started to climb. I engaged slow mode but kept moving. Any attempt to get out of the saddle and stand on the pedals was met with refusal by my quads. Dave was patient as I gradually ticked off milestones on my ascent of the slope into the Purbeck Ridge which is chalk and runs from the coast inland at right angles to the coast. At last ascending finished and we descended into Swanage. A needed visit to our mutual favourite coffee house in town – Java. Treacle tart with clotted cream, peppermint tea and two bottles of water saw me starting to find some energy. Swanage is where Dave had started this morning.

I now had to ascend the other Ridge to the south of Swanage which is formed of Jurassic limestone, and I live virtually at the top of this. This was going to hurt as by now I knew that by the time I got home I would have covered about 34 miles (go back to that point at the start of this post about recent rides. I gradually rose up the hill through Langton (Matravers). There were many short breaks before pedalling onwards. Once I reached the Ridge there were no more stops. Back to The Scott Arms then back up the steep inclines through the village on West Street and Home.

In conclusion I had a great time, far in excess of any distance I may have done on the rowing machine too. I saw several local places I had not been before and finally I found out that I am fitter than I thought when it came to stamina.

If you have read all of this thanks.

Fitness update

Sunday Feb 4

Well one fitness device has been used this week. I used the concept 2rower on Wednesday, Friday and Sunday. The first row was 15 min. The last two have seen me row 5000m each time in just under 22minutes. This is slower than I was doing before I took part in Artisans on the beach and the training tailed off. I am finding adjusting my breathing pattern difficult and am not pushing stamina too much yet.

Today I walked around Corfe Castle so a bit of step climbing and descending.

The bike is due to be used on Tuesday. I will report back after that. I have no plan for my first kayak yet.

Declaration of intent: Feb. 01 2018

I, Andy Knill, do here declare that I now own three fitness items that I will use much more frequently from the above date. I will bore my blog readers senseless or give them an aspect of the blog to avoid if they do not want to see my exercise records.

The items are in order of purchase:

1) My bicycle – bought with money for my 50th birthday in 2014. Used but grossly under used. I have had the generous offer from Dave Furmage to get out and do some morning cycle rides in and close to Purbeck which I need to take him up on. I also need to travel into Swanage for rowing club sessions on 2 wheels not inside a box with 4 wheels. This will mean repeated return journeys up Langton hill which should help my stamina over time. By the time I return to my work at Wareham Boat Hire I wish to cycle on a regular basis to work via Stoborough Heath and on the return journey will have the “pleasure” of Kingston hill up from Corfe Castle.

2) My single kayak (SOT) – bought in August 2016 on arrival in Purbeck before the family moved down from Essex. It has been out in Swanage Bay, Studland bay and on the River Frome. It needs to be used more and in the company of our family double SOT for some family outings. I want to relearn my paddling skills which are useful at WBH too.

3) My concept2rowing machine bought secondhand from another member of Swanage Sea Rowing Club this evening. I have already reopened my online log with Concept2 that I started in Autumn 2001. I have added some recent Autumn 2017 rowing sessions from Instagram that I captured.

It won’t be living in a cosseted carpeted room but it will be used as I need to prove to Anne that I am going to use my fitness equipment. I fully understand her concern / skepticism. At the same time as knowing I want to use fitness as an ongoing strategy for my physical and mental wellbeing I will have to be aware of not overdoing it – this is an aspect of my fitness that in the past has led to illness more than injury to halt my progress.

So watch this space …