A shoulder injury in March had derailed my fitness plans. However, I kept running and training the core muscles. In August I reached a state where I could serve overhead in Tennis and things got back on track. The biggest achievement till Dec end has been that I have not been injured. An acute Calcium and Vitamin D deficiency had kept me in almost perpetual pain in the lower back and had affected my leg strength as well. Taking the supplements helped improve this problem and I restarted doing half-squats with weights in August after almost 4 years.
I set the following goals for myself:
Event Level in Aug Target Set Year End Target Achieved
5 km 30 min Below 26 min 27 min
Half-squat 30 kg 100 kg 90 kg
Bench-press 40 kg 80 kg 80 kg
Pull-ups zero 10 with 10 kg weight 10 without weight
Weight 74 kg 76 kg 75 kg
Remaining injury free has been a very good feeling. The targets I now have set for 31 March are:
5 km: Below 26 min
Half squat: 120 kg
Bench-press: 100 kg
Pull-ups: 10 with 10 kg
Weight: 76 kg.