10min Kettlebells + 20min Indoor Cycle

http://connect.garmin.com/activity/142894349

Strength conditioning:

12kg KB: Right arm swing, press, overhead squat x 8

                Left arm swing, press, overhead squat x 8

                Rest approx 30sec

                Repeat x 4

Aerobic conditioning: 

20min "fartlek" bike

Avg HR: 140 (76%)

Max HR: 169 (91%)

Fairly solid session despite it being quite short. Haven't used kettlebells for a long time. Interesting to look at the heart rate data and see how it has the same pattern but increases each round. Next time should push out 5 rounds and then work up to 20kg KB.

Went to Itaewon to see a chiropracter/possible ART practitioner about the shin. Ended up just getting a fairly gentle massage for 30mins on calves and shins but seems to have loosened up the muscles so will see how that goes tomorrow. Have another appointment on Saturday I think to do the glutes/piriformas and see how the shin pulled up. If no good may get 'Rolfed' which sounds kind of weird but is apparently fairly hardcore. Was thinking I might just need more rest, but am now feeling a bit more optimistic. Could all change tomorrow.

2min Walk/10min Run + Strength

AM:

http://connect.garmin.com/activity/142628258

Distance:	6.30 km
Time:	36:00
Avg Pace:	5:43 min/km

Starting to feel slightly better. Didn't feel too tight until about 5min in, then used the walk breaks to try and stretch my shin out which helped. Held reasonable pace, around 5ish min k's when running. Have a bit of concern with the medial left tibial area, bit sore on the bone which I've just started to feel, nothing too bad at this stage.

PM:

Strength:

Squat (smith rack): 2 x 8 @ 40kg (plates only measured)
Bench Press: 3 x 8 @ 50kg (bar included)
Deadlift: 3 x 8 @ 40kg (plates only measured)

30min Indoor Cycle:

Avg HR: 121 (65%)
Max HR 136 (74%)

I'm going to be in pain tomorrow. My legs felt like cramping at the end of the first set of squats. We've only got a smith rack and a mini barbell for the deadlifts so unsure what the bar weighs there. Gym also has a really dodgy cushiony type floor for the free weights area which should make any heavier lifting a bit shitty.

2min Walk/8min Run

http://connect.garmin.com/activity/141716757

Distance:	5.09 km
Time:	30:00
Avg Pace:	5:53 min/km

After three acupuncture treatments and stretching and rolling and taping the shin still feels pretty crap. Not so terrible that I'm in pain, but it would go that way if I ran much more. I still am tending towards the belief that there's some major calf adhesions deep down, so I'm really going to try and hammer them with the baseball.

40min Indoor Cycle

http://connect.garmin.com/activity/141423101

Avg HR: 131 (71%)
Max HR: 155 (81%)

Had a body comp analysis done. About 15% body fat, pretty much all around my gut. When I get back to Australia I'll have a proper stab at fixing my diet.

40min Indoor Cycle

http://connect.garmin.com/activity/141230242

Avg HR:128 (69%)
Max HR:160 (86%)

Strength:

Bench press 40kg: 8, 10, 10
Row 20kg: 10
Row 30kg: 10, 10

Finally joined the gym here after looking through the windows for 6 weeks. Avg HR during the cycle was more around 140bpm, but I left the timer on whilst doing the sets of weights. Pretty boring session but got some aerobic work done. Just trying to get my body used to some resistance work. My ass is sore from yesterdays squats.

I've planned out my next 6 weeks of running - the plan is to hold back and go slow with the running and try and build fitness and strength in the gym. Acupuncture is virtually free here for me now, so will be utilising that as much as possible.

2km Recovery Pace/Still injured

http://connect.garmin.com/activity/140963760

Distance:	2.14 km
Time:	12:21
Avg Pace:	5:46 min/km

 Left shin was uncomfortable from the start so just stopped early. Very, very frustrating as I know its as a result of jumping in too quickly. Going to try and run the cold water on it more today, the water here is like ice and stings, and go have another acupuncture session.

Strength: 3 x 10 single leg squats each leg, Push up pyramid - 12, 17, 20, 17, 12 (78)

8km Aerobic Base Run

http://connect.garmin.com/activity/140457208

Distance:	8.51 km
Time:	45:23
Avg Pace:	5:21 min/km

Yesterday I went out and bought a baseball and rolled the hell out of my calves and, too a lesser degree, my shins, quads and hammies. I also taped my shins with the KT tape as well as my right calf. Woke up without any discomfort and headed off for a run thinking that if I felt any pain I'd just can it for the day.

So for the first three, slow, k's I felt pretty good and then just started to feel my shin tighten, but was nothing compared to what I've had in the past. Tried to shift how my foot was working and even had some minor improvement when driving off the ball of my foot. All in all, it's an improvement at least. 

Later in the day I went to the oriental medicine clinic and got some acupuncture on the calves and shins. The dr pointed out that my right foot turns massively inwards when I'm lying on my back, something that a few people have pointed out. I went with the wife who translated and took photos. Hopefully with the acupuncture, baseball torture and stretching I'll get back to pain free running sooner rather than later.

Cupping pink legs

Also did push up pyramid: 10, 15, 20, 15, 10.