Run (x3), swim, turbo, gym, (plus forgive me Delilah, for not running quickly enough, while crossing the road)

I started the week running hill reps. I’ve not done them for a while and the hill seems to have got steeper in my absence. Six reps for nearly 7.5km (4.6 miles) with 214m (700 feet) of ascent.

The swim doctor session in the early evening was good – 900m of swimming, including various drills to make it (even) harder – as if the morning’s run hadn’t made it hard enough. I took Tuesday off but I ran with my wife on Wednesday, 5.7km (3.5 miles), and carried on with the bicep curls and push-ups.

On Thursday I drove to Newbury to drop off the sofa we are getting re-covered for our older son (who is having a great time in Brazil at the moment). I got on the turbo trainer in the early evening – the first time for a month. Just 30 minutes @28kph (17.4mph) felt very hard.

To the gym for an hour on Friday morning, including more exercises that are designed to get me to my chin-up challenge. Some small signs of progress after two weeks as I can do perhaps three chin-ups from slightly-less-bent arms. Bike shop volunteer session after the gym.

More bicep curls during the rest of Friday and throughout Saturday before I set off for London to see our younger son for supper, which was lovely. A run with my wife (and later more bicep curls) on Sunday to finish off the week – just the 5.7km (3.5 miles).

Goodbye (again, and this time finally?) to Tom Brady. I’m not one for sporting ‘GOAT’ labels because times change, games change, competition changes, etc etc … but I might make an exception in his case.

Passport renewal

As of today (Sunday) the Passport Office website is still saying that my passport had been printed (it was printed 8 days ago) and will be transferred to their delivery supplier in the next few days, after which Iwill be contacted with a tracking reference.

The inactivity would have been a bit worrying – were it not for the fact that the new passport had already arrived, unannounced, last Tuesday.

Interesting stuff this week

1. African wise words: In the moment of crisis, the wise build bridges, and the foolish build dams

2. BBC News website: Slow run, no runs

Dane van Niekerk has been left out of South Africa’s squad for February’s Women’s T20 World Cup after failing to meet the minimum criteria for fitness, having failed to achieve the required time of 9 minutes 30 seconds for a two-kilometre run. For male players, the standard is 8m 30s.

Captain in all formats since 2016, Van Niekerk, who has been recovering from a broken ankle, last played international cricket in September 2021.

I don’t know if the run is track, road or treadmill but perhaps cricket isn’t the poor relation in terms of fitness that it once was.

3. BBC News website: Something to make a song and dance about

An Iranian couple in their 20s have, reportedly, been given jail sentences totalling 10 years after posting a video of themselves dancing in the street.

The couple’s arrest came after they posted the video to their Instagram accounts, which have a combined following of nearly two million. They are said to have been convicted of “promoting corruption and prostitution, colluding against national security, and propaganda against the establishment”.

4. BBC News website: Why, why, why (not), Delilah

Choirs performing at international rugby matches at the Principality Stadium, Cardiff, have been banned from singing the 1968 Tom Jones classic, Delilah.

The stadium said it would no longer be performed by choirs after removing it from half-time playlists in 2015. The song has caused controversy, with lyrics depicting the murder of a woman by her jealous partner.

Clearly, domestic violence is unacceptable, but this is a song which is over 50 years old. It doesn’t (to my mind) glorify or condone the violence, but the perpetrator is full of remorse for his actions and is about to be arrested to answer for them

There is also a move to ban the song Cwm Rhondda (Guide Me O’ Thou Great Redeemer) because the repeated line ‘Bread of Heaven’ might upset those with a gluten intolerance

(or I might have just made that up)

5. BBC News website: Good sense or nanny state?

Zambia has passed a law that prohibits pedestrians from crossing the road while wearing headsets or talking on a mobile phone. A person who contravenes this regulation commits an offence and is liable, on conviction, to a fine not exceeding 1,000 kwacha ($16; £12).

A pedestrian must also wait for the traffic lights to turn red for motor vehicles to stop, before crossing a road at a junction that is controlled by traffic lights.

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