A journey through the Age and lands of Pandora

**Cabriel** · December 26, 2018, 08:18 PM

Glad to read again, and glad to see that a bike-crash doesn't stop you!. Get better quick!

**Sundance** · December 28, 2018, 10:41 AM

Thanks Redline and yes patience I must have even though it is difficult not to press on. Fortunately being patient becomes easier with age as you rightly point out.

HellYeah80 PetiteSheWolf Amirsh Cabriel – thanks for the healing vibes. They are most needed.

**Sundance** · December 28, 2018, 10:44 AM

Wednesday, December 26
No training.

**Sundance** · December 28, 2018, 10:46 AM

Thursday, December 27
Run (Trails/Sand)
total time running: 37:55; 6,01km; 6’19”/km; HR 163 bpm; cadence 171; TE 3,8

WOD
Foundation Light
Day 18 lv 2 (10 push-ups as active rest between sets)
Day 20 lv 1 ( no rest between sets)

Comments
A nice run in the morning followed by Foundation Light. As always it was tough to start running again after a break. My right shoulder started to ache as there were about 2km again. Nothing serious though and it disappeared after a couple of minutes resting after the run. But a reminder to me of not pushing my recovery too fast. Push-ups were done as classic/stacked/raised leg/Spiderman/knuckle. Spider-Man push-ups put some pressure on my shoulder so I decided to do Day 20 at level 1 so not to overdo it. My right shoulder benefits from shoulder stretches but it really hurts after 3 sets so I called it a day after the 3rd set.

**Sundance** · December 30, 2018, 07:54 AM

Friday, December 28
WOD
Foundation Light
Day 17(Fast Pace Cardio) lv II (no rest between sets)
Day 22(Strength) lv III (4 sets of 40 reps for a total of 160 reps)
Day 23lv II (10 push-ups as active rest between sets)

Fit Christmas
Day 10(Abs and Core) lv II (40 reps Flutter Kicks as active rest)

Stretching
Arm swings and shoulder stretches

Comments
I began my training session with Foundation Light Day 17 and then Day 23. Push-ups were done as classic/stacked/raised leg/Spiderman/knuckle. Spiderman were still hard for my shoulder. Then I continued to Fit Christmas Day 10 with Flutter Kicks as active rest (Foundation Light Day 22). Fit Christmas Day 10 put a lot of load on my right shoulder so I did some shoulder stretching as a finisher. At the end of my training session I did 5 diamond push-ups to test my left wrist. It didn’t feel too good so I will wait a few days before trying again.

**Sundance** · December 30, 2018, 07:57 AM

Saturday, December 29
Restitution - no training

My body told me it was time to take an easy day with no training so to get time to recover from the last two days of training.

**Damer** · December 30, 2018, 09:42 AM

Sundance glad to see you easing into it and yes, build up slowly, give your body time to recover and get stronger. It is always a process.

**alleycat** · December 30, 2018, 11:04 AM

Well done for being able to listen to your body and adjust your training/breaks as necessary.

I've read your introductory post with interest. Your 2015 photos are basically me, minus the lady parts. Which gives me hope that with perseverance, I, too, could achieve the great results you've achieved. Thanks for your courage in sharing the photos.

Keep it up!

**Sundance** · January 2, 2019, 08:32 AM

Thanks Damer and alleycat

**Sundance** · January 2, 2019, 08:33 AM

Sunday, December 30
Run (Trails/Sand)
total time running: 35:26; 6,02km; 5’53”/km; HR 165 bpm; cadence 171; TE 4,0

**Sundance** · January 2, 2019, 08:42 AM

Monday, December 31
WOD
Foundation Light
Day 30 (Fast Pace Cardio) lv II (no rest between sets)
Day 21 (Fast Pace Cardio) lv I (no rest between sets)
Day 25 (Fighter) lv II (no rest between sets)
Day 27 (Strength) lv II (no rest between sets)
Day 29 (Flutter Kicks) lv III (5 sets / 40 reps)
Day 24 (Stretching) lv II

Fit Christmas
Day 12 (Challenge)(5 sets / 80 reps of high knees)

Push-ups
5 sets of 10 reps
Push-ups were done as classic/stacked/raised leg/Spiderman/knuckle.

Comments
Foundation Light was done in the following order: Day 30, Day 21, Day 25, Day 27. Day 29 was done in combination with Fit Christmas Day 12 and push-ups: 5 sets of 80 reps high knees/40 reps flutter kicks/10 push-ups (no rest between sets)

Foundation Light Day 24 was done as the last workout of my training session.

It was a great training session and a perfect way to end the year. My left wrist and right shoulder is slowly improving for each training session.

**Sundance** · January 2, 2019, 08:46 AM

Tuesday, January 1
Run (Trails/hills)
total time running: 44:16; 7,67km; 5’47”/km; HR 162 bpm; cadence 170; Aerob/TE 4,0 - Anaerob/1,5

WOD
Foundation Light
Day 26 (Fast Pace Cardio) lv II (no rest between sets)
Day 28 (Stretching) lv I (no rest between sets)

Power Walk Challenge: Day 1 (2 minutes march steps)

Comments
What a great way to start the new year. A run and also completing my first program (Foundation Light) of the year!

Happy New Year!

**Joomju** · January 2, 2019, 02:42 PM

Happy New Year, and happy badge day!

**Wolfen** · January 2, 2019, 02:49 PM

What a great way to start the new year. A run and also completing my first program (Foundation Light) of the year!

Well done! And it's a pleasure meeting you. You've come so far, and it is inspiring to newbees like me. Let me know if I can help in any way.

**Redline** · January 2, 2019, 06:19 PM

Great way to start the year indeed! Congratulations, mate - and a happy new year to you!

But where's your BADGE?