Aug 22 2010
summary report, days #10–14
the last few days went quite well. ran 3.6km on thursday, rest day on friday, ran 3.6km again on saturday and did a short run today of 2.6km. I’ve resurrected my cycling gps and am now using it as a running gps and pulse tracker—it actually works quite well. especially as i can set up the interval workouts on the computer and transfer them over. means i don’t have to keep looking at my watch.
i spent most of yesterday on the achensee in the sun, teaching two kids to sail. today i was on lifeguard duty at the baggersee here in innsbruck. fantastically hot weather, a very uneventful day, but with 15hrs sun-time, i managed to get a decent tan. 
summary of the first two weeks
i’m starting to feel a lot fitter than i was. starting to run isn’t quite as easy as i thought it might be, but i’m enjoying it. the three week program i’m following seems to fit my pace really well, so i’ll be sticking with it.
weight check: lost 2-3kg so far
waist check: i fit into some shorts i couldn’t get into three weeks ago, so i’ll count that as positive.
well-being check: i’m starting to feel fitter and healthier. food intake is down, physical activity is increasing and the physiotherapy is doing wonders for my back and shoulders.
all in all, a good two weeks. only 50 more to go…
Aug 17 2010
summary report, days #8–9
i wasn’t feeling totally fit yesterday, so it ended up being another sick day. was probably better that way, as i had a couple of mild dizzy spells every now and then during the day.
today, however, was a totally different day. i felt a lot better, so i managed to get back in the swing of things. didn’t cycle to work today, as it was raining and i really don’t want to catch a cold less than 2 weeks before a diving holiday.
physiotherapy went very well, had a load of mobilization exercises for my shoulder which is getting a lot better. early evening, i headed into the fitness studio (again, because it was raining) and tried my legs on a treadmill.
i deviated slightly from the 3 week running plan, which i wanted to restart again this week. did 3′ run, 1′ walk, then 5x 2′ run, 1′ walk and then 3′ walk to cool down. in total 2.6km (according to the treadmill), but i felt good all the way through.
Aug 16 2010
summary report, days #5–7
well, this one’s easy. i got sick on thursday night and have been recovering since. :/ woke up at about 3:30am friday morning with a massive shivering attack, took 3 quilts and full clothing to warm me up. checked my temperature, which was rather low (35.5ºC), when i woke up, it had a mild fever (38.8ºC). however, now on monday, that’s all passed after a seriously lazy weekend. we went for a walk in kühtai yesterday – nice place, lots of fresh air.
plans for this week are to restart my running program from the beginning…
Aug 12 2010
daily report, day #4
today’s run was really good. 5x 2′ run, 1′ walk followed by 5x 1′ run, 1′ walk. i felt really good after the 10th running interval and could probably have run another 2 or 3 intervals. the muscle aches in my legs have more or less disappeared. my weather timing seemed perfect as well – it started to rain as i was cycling home. 
looking at google earth, i managed to run 500m more than the first two times, so that makes a grand total of 3.5km.
cycled to work in the pouring rain, shortly after i got to work, it stopped raining and i had a dry trip home. go figure…
summary: 3.5km running, 15km cycling. good day.
Aug 11 2010
daily report, day #3
rest day today. so only cycled to work and back. physiotherapy as well again – my back, shoulders and neck hurt. 
on the way back from work it was tipping it down, my rain jacket and trousers aren’t watertight anymore, so i got a bit wet. soaked comes closer, actually…
this evening, the wasserrettung had a training exercise and i learnt how to drive a motor-boat on the inn. driving on a river is a lot different than the RIB i’m used to on the lake. really enjoyed it though.
summary: 11km of cycling (took the longer route home), and painful physiotherapy massages.
