| Day Zero | Start of Sol’s Achilles Tendon Rupture Rehab Journey (ATR: Sunday, October 19th, 2025) |
Phase 0 (w1-2): initial crisis
< CLICK TO COLLAPSE ! >
< same for next phases >
Post-injury: what now?!
(Note: WK01 = the 1st week -> 0 weeks & x days)
| WK01 | Milestone / Event (2025: Oct 20th-26th) |
|---|---|
| D-1 | ⛑️ Initial GP / ortho visits (“get an op!” 🤦♂️) 💉 Blood-thinner injections secured |
| D-2 | ⛑️ Conservative generalist seen in Munich – non-op possibility not ruled out |
| D-3 | 🩻 MRI imaging carried out in home town – full MTJ rupture confirmed ⛑️ Munich foot clinic: green light for ‘non-op’ |
| D-4 | 👣 Partial Weight Bearing (PWB): 10kg |
| D-5 | 👨💻 First part-time workday, despite sick leave – US senior manager visiting is also a climber |
| D-6 | 🧑🍳 Cooking in a compact kitchen: – a close escape from pre-thrombosis |
| D-7 | 👣 1st week ends / 2k steps per day |
| WK02 | Milestone / Event (2025: Oct 27th-Nov 2nd) |
|---|---|
| D-1 | 🎒 My ‘trusty red rucksack’ gets mothballed – hip pockets get in the way of crutches |
| D-2 | |
| D-3 | 🚿 First fearful shower of my ‘stinky foot’ 🤢 |
| D-4 | 📆 this is 1 week and 4 days post-injury |
| D-5 | 🎃 Halloween – carving pumpkins – despite the rupture |
| D-6 | 👣 PWB 50% realised – still on two crutches though |
| D-7 | 👣 2 weeks / approx 3k steps per day |
Phase 1 (w3-12): life in the boot
Getting to grips with the boot / ‘real’ recovery starts!
(Note: WK03 = the 3rd week -> 2 weeks & x days)
| WK03 | Milestone / Event (2025: Nov 3rd-9th) |
|---|---|
| D-1 | ⛑️ ER hospital consult: – now at peace with non-op; 🦵 Initial call w/ Chris @ Achilles Rebuild |
| D-2 | 🧗♂️ Return to the ‘Scene of the Crime’: – I re-join my Tuesday boulder group |
| D-3 | 🦵 Support from Chris at Achilles Rebuild: – bit the bullet: paid for four months |
| D-4 | 🦵 My first local physio (lymph drainage) – first photos of my leg/ankle |
| D-5 | |
| D-6 | 📆 this is 2 weeks and 6 days post-injury |
| D-7 | 👣 3 weeks / approx 4k steps per day |
| WK04 | Milestone / Event (2025: Nov 10th-16th) |
|---|---|
| D-1 | 👣 PWB 75% – walking with one crutch 🥳 🦵 First day of ‘real’ physio (‘holistic’ session) |
| D-2 | 👣 My first 15 steps without crutches – finally full weight bearing (FWB) starts |
| D-3 | |
| D-4 | |
| D-5 | 👣 First time outside with just one crutch: – nipped over to the GP’s 250m away 🦵 Toe mobility videos |
| D-6 | 👣 Took my boot off outside: – resting at a park / massaging my foot |
| D-7 | 👣 Further 50 steps of FWB (crutch-free) 🦵 VACOped opened up to ROM 30° – 25° 👣 4 weeks / approx 5k steps per day |
| WK05 | Milestone / Event (2025: Nov 17th-23rd) |
|---|---|
| D-1 | ‘Motored’ the 900m to physio – just one crutch in only 12 mins |
| D-2 | I finally cut the nails on my affected foot for the first time since the accident |
| D-3 | Carried my own breakfast to the table Climbed 2 stairs w/o handrail/crutches 📆 this is 1 month post-injury |
| D-4 | 🦵 On-boarding call with Chris Smith Achilles.Rebuild Ankle Mobility (1) unit – recognised how shit I am at ‘toe yoga‘ 😅 |
| D-5 | 🦵 Achilles.Rebuild Lower Body unit – lower body strengthing (1) starts |
| D-6 | First whole day @ 100% FWB VACOped testing at ROM 30° – 20° |
| D-7 | My right (‘affected’) calf now 35cm 👣 5 weeks / approx 5k steps per day |
| WK06 | Milestone / Event (2025: Nov 24th-30th) |
|---|---|
| D-1 | 📆 this is 5 weeks and 1 day post-injury |
| D-2 | My ‘middle’ son, (27), ‘helped’ me get the 4 winter tyres into the bus |
| D-3 | My partner & I sign the rental contract for the new flat in the town centre |
| D-4 | |
| D-5 | VACOped to ROM 30° – 20° (permanent) |
| D-6 | 🦵 First seated calf raises (unweighted) 💪 – toe yoga is almost kinda working 😅 |
| D-7 | 👣 First time outside without crutches 🐕🦺 First walk alone with our little doggo 👣 6 weeks / approx 5k steps per day |
| WK07 | Milestone / Event (2025: Dec 1st-7th) |
|---|---|
| D-1 | First early shower / boot liner change 1.7km station to flat in one go (no rest) |
| D-2 | |
| D-3 | 📆 this is 6 weeks and 3 days post-injury |
| D-4 | First stationary bike session: – 15mins @ 60W |
| D-5 | First normal Friday back at work – 2kg / 4.5lbs seated calf raises |
| D-6 | VACOped to ROM 30° – 15° (permanent) |
| D-7 | 🧗♂️ ‘official’ check-in at the boulder gym 👣 7 weeks / approx 6k steps per day |
| WK08 | Milestone / Event (2025: Dec 8th-14th) |
|---|---|
| D-1 | 💉Fiftieth blood-thinner injection Physio: 5kg / 11lbs seated calf raises |
| D-2 | |
| D-3 | |
| D-4 | VACOped ROM 30° – 10° (first adjust) |
| D-5 | 📆 this is 7 weeks and 5 days post-injury |
| D-6 | |
| D-7 | VACOped ROM 30° – 10° (permanent) 👣 8 weeks / approx 7k steps per day |
| WK09 | Milestone / Event (2025: Dec 15th-21st) |
|---|---|
| D-1 | 🏥 Daughter’s emergency appendix op 👣 cracked 10k steps on a single day |
| D-2 | 🧗♂️ first chalk on my hands since my injury |
| D-3 | Decided to have the … |
| D-4 | … first night’s sleep w/o the boot |
| D-5 | Missed two ankle mobility units in a week (this is 2 months post-injury) Approx 12k steps today |
| D-6 | 📆 this is 8 weeks and 6 days post-injury |
| D-7 | 🧗♂️ climbing shoe (left) worn 1st time 👣 9 weeks / approx 8k steps per day |
| WK10 | Milestone / Event (2025: Dec 22nd-28th) |
|---|---|
| D-1 | Seated calf raises: 9.5kg / 20lbs |
| D-2 | 🧗♂️ First climb post-injury (IV / 5.4) 🥾 VACOped to ROM 30° – 5° (permanent) |
| D-3 | 📆 this is 9 weeks and 3 days post-injury |
| D-4 | Seated calf raises: 11.5kg / 25lbs |
| D-5 | |
| D-6 | |
| D-7 | 👣 10 weeks / approx 7k steps per day |
| WK11 | Milestone / Event (2025: Dec 29th-Jan 4th) |
|---|---|
| D-1 | Took my little doggo Fini for a walk – nearly blacked out 🙈 ! |
| D-2 | First time standing in two shoes! |
| D-3 | VACOped ROM 30° – 0° (permanent) |
| D-4 | 📆 this is 10 weeks and 4 days post-injury |
| D-5 | Physio: 16.5kg / 35lbs seated calf raises |
| D-6 | |
| D-7 | 🧗♂️Two V (5.6) routes climbed up/down 👣 11 weeks / approx 9k steps per day |
| WK12 | Milestone / Event (2026: Jan 5th-11th) |
|---|---|
| D-1 | |
| D-2 | 🧗♂️ Grades IV (5.4) / V (5.6) routes climbed |
| D-3 | 👣 First steps in a pair of shoes (no boot!) 👣 13k steps |
| D-4 | 👣 First steps on the treadmill (no boot!) |
| D-5 | 📆 this is 11 weeks and 5 days post-injury |
| D-6 | |
| D-7 | 👣 12 weeks / approx 9k steps per day |
Phase 2 (w13-22): walking 2.0
Weaning me off the boot / restoring everyday functionality
(Note: WK13 = the 13th week -> 12 weeks & x days)
| WK13 | Milestone / Event (2026 Jan 12th-18th) |
|---|---|
| D-1 | 👣 Wearing shoes for an entire morning – only inside / at work (ice/snow outside) |
| D-2 | |
| D-3 | 👣 I overtake my first fellow-pedestrian – both a joke and a real milestone! |
| D-4 | 📆 this is 12 weeks and 4 days post-injury |
| D-5 | |
| D-6 | First double leg calf raises – weight distribution unbalanced! |
| D-7 | 👣 13 weeks / approx 9k steps per day |
| WK14 | Milestone / Event (2026 Jan 19th-25th) |
|---|---|
| D-1 | 👣 Approx 15k steps today 📆 this is 3 months post-injury |
| D-2 | 👣 First walk outside in running shoes – heel insert -> total drop appr. 10-11mm) |
| D-3 | |
| D-4 | VACOped 100% retired – other than for climbing sessions |
| D-5 | 👣 1st time to work on the train w/o the boot – 3km / 2miles + 15kg / 35lbs rucksack 👣 15 hours w/o elevation -> major swelling |
| D-6 | Double leg calf raises maybe 85% equal – 50/50 weight distribution |
| D-7 | 👣 Nailed that heel strike / push-off (kinda 😅) Paid for the next 7 months Achilles.Rebuild 👣 14 weeks / approx 9k steps per day |
| WK15 | Milestone / Event (2026 Jan 26th-Feb 1st) |
|---|---|
| D-1 | PT ‘A’ says my gait is still rather ‘wooden’ – “need to get some swag back!” |
| D-2 | (this is 100 days / 14w 2d post-injury) |
| D-3 | 25mins treadmill 3.5km/h @ 1.5° inclination – (beginning to feel good 😎 !) |
| D-4 | PT ‘B’ is pushed to find deficits in my gait Double calf-raises are 50/50 distributed |
| D-5 | |
| D-6 | I realise I can go up- and downstairs w/o supporting myself on the handrail 💪 |
| D–7 | First proper walk (2.5km) with my doggo 🧗♂️ I crack a V+ (5.7) route with overhang 👣 15 weeks / approx 9k steps per day |
| WK16 | Milestone / Event (2026 Feb 2nd-8th) |
|---|---|
| D-1 | A “Good News / Bad News” thing 😅 : – 1st time on the scales in bare feet 🙈 |
| D-2 | |
| D-3 | (this is 15 weeks and 3 days post-injury) |
| D-4 | Barefoot “Zombie Shuffle” |
| D-5 | First proper stretch of barefoot walking Double leg calf still shows 20% deficit: – barefoot @ 50/50 weight distribution |
| D-6 | 2nd proper walk (2.5km) with my doggo |
| D-7 | Double leg calf raises (in the morning): – only 5-10% deficit (due to being fresh?) 🧗♂️ Flashed VI- (5.8) / VI (5.9) routes 👣 16 weeks / approx 8k steps per day |
| WK17 | Milestone / Event (2026 Feb 9th-15th) |
|---|---|
| D-1 | Local PT says my gait is almost normal: – “Wouldn’t notice if I didn’t know!” |
| D-2 | First time on a ladder to do some DIY: – four lamps had to be hung up |
| D-3 | (this is 16 weeks and 3 days post-injury) |
| D-4 | Unweighted calf raises level when fresh Double leg calf raises about 10% deficit |
| D-5 | All the way to work and back on foot – still using both crutches with rucksack on 👣 12k steps today |
| D-6 | Lower body strengthening: “Stage 2” – complete new routine, tricky to begin with |
| D-7 | Ankle strengthening: “Stage 2” 👣 17 weeks / approx 8k steps per day |
| WK18 | Milestone / Event (2026 Feb 16th-22nd) |
|---|---|
| D-1 | Can stand up straight after getting up Stationary bike load upped to 150W About 15k steps + cardio -> no pain / swelling |
| D-2 | Put my shorts on, free-standing 🧗♂️ Did my first complete (baby!) boulder |
| D-3 | Now wearing (flat!) anti-static shoes at work |
| D-4 | (this is 4 months post-injury) |
| D-5 | (this is 17 weeks and 5 days post-injury) |
| D-6 | Use crutches to get to a 60th b’day – a stabbing calf pain after intense rehab unit |
| D-7 | Back behind the wheel of a car 👣 18 weeks / approx 8k steps per day |
| WK19 | Milestone / Event (2026 Feb 23rd-Mar 1st) |
|---|---|
| D-1 | ⛑️ Ditched ankle strengthening unit today – calf and ankle pains have me worried ⛑️ Local PT ‘B’ sees some muscle tone 🥳 |
| D-2 | 🚗 First drive to work in over 4 months |
| D-3 | 🥾 a 2.6km / 1.5mile walk in the sun – ‘whac-a-mole‘ pains finally gone |
| D-4 | 🥾 “Had a nice trip?!” – an unfocussed moment + a tree root 📆 this is 130 days / 18w 4d post-injury |
| D-5 | 🥾 Old habit of taking stairs 2 at a time 😬 – after a walk, I’m warmed up and forget 🤦♂️ |
| D-6 | Lovely morning with my eldest daughter Finally finding the right ‘next level’ rehab |
| D-7 | 🧗♂️ Great (low) overhang bouldering 💪 👣 19 weeks / approx 8k steps per day |
| WK20 | Milestone / Event (2026 Mar 2nd-8th) |
|---|---|
| D-1 | 🥾 Silicon inserts unnecessary in runners |
| D-2 | 🥾 First day out in chucks – sunshine, t-shirt and shorts: spring is here! |
| D-3 | 🦵 Heel-to-toe gait exercise: barefoot doable! |
| D-4 | 🦵 Achilles.Rebuild “Morning Routine” change – first ‘dynamic’ moves: “Rebound calf raises” 🥾 1km @ 6kph = 10min/km / 0.6miles @ 3.7mph 🚲 Stationary bike load increased to 180W |
| D-5 | 📆 this is 138 days / 19w 5d post-injury |
| D-6 | |
| D-7 | 🧗♂️ First attempt at a VI+ (5.10a) 👣 20 weeks / approx 8k steps per day |
| WK21 | Milestone / Event (2026 Mar 9th-15th) |
|---|---|
| D-1 | |
| D-2 | 🪩 Dancing in the kitchen |
| D-3 | 📆 this is 143 days / 20w 3d post-injury |
| D-4 | 🥾 Walk to physio practice: 100% normal – PT says my downstairs walking is artefact-free |
| D-5 | Teams meeting offers chance to do physio |
| D-6 | 🥾 2.6km walk (silicon heel pad inserts) – first time no fatigue 💪 |
| D-7 | 🥾 Return to the local woods (no inserts) – 3km walk in the woods with no fatigue 👣 21 weeks / approx 10k steps per day |
| WK22 | Milestone / Event (2026 Mar 16th-22nd) |
|---|---|
| D-1 | |
| D-2 | 🦵 Dual leg raise essentially equal height – wobbly at top / form asymmetrical |
| D-3 | 📆 this is 150 days / 21w 3d post-injury |
| D-4 | 📆 this is 5 months post-injury |
| D-5 | 🦵 Post-DLR plateau frustration, first SLRs: – Single leg calf raise: 6-7cm heel lift 🙏 |
| D-6 | 🥾 4km / 2.5mile walk (no inserts) – tendon & calf fatigue towards end 👣 15k steps |
| D-7 | 🦵 Lower body strengthening: “Stage 3” 🧗♂️ Completed a handful of 3 & 4 boulders 👣 22 weeks / approx 9k steps per day |
Phase 3 (w23-32): jump & run 2.0
Gradual introduction of SLR variations / some ‘easy’ dynamic (plyo) exercises
/ easing back into running / climbing returns to normal
(Note: WK23 = the 23rd week -> 22 weeks + ‘x’ days)
| WK23 | Milestone / Event (2026 Mar 23rd-29th) |
|---|---|
| D-1 | 🦵 Ankle strengthening: “Stage 3” – start of weighted, supported SLRs |
| D-2 | 🧗♂️ An odd, wobbly-legs boulder session – some ‘easy’ boulders scare me now 😬 😵💫 |
| D-3 | A good talk w/ my boss’s boss wrt future job |
| D-4 | ❄️ Winter returns with avengeance – snowstorm + Mariah Carey’s Christmas song 🦵 3 weeks of 100% consistent morning routine |
| D-5 | 🦵 Lower body strengthening: “Stage 3a” 📆 this is 159 days / 22w 5d post-injury |
| D-6 | 🦵 Lower body strengthening: “Stage 3a” – FIRST (baby) JUMPS 🤩 🥾 5km / 3mile walk in the woods (no inserts) – only light fatigue towards end |
| D-7 | 🧗♂️ Conquered a white 4er for the first time – pure adrenaline shock from topping out 👣 23 weeks / approx 9k steps per day |
| WK24 | Milestone / Event (2026 Mar 30th-Apr 5th) |
|---|---|
| D-1 | 🦵 First jumping exercises are pretty solid – the fear of jumps fades fairly fast |
| D-2 | 🧗♂️ Completed a yellow 5er boulder 🥳 – had been eluding me for weeks -> adrenaline |
| D-3 | 📆 this is 164 days / 23w 3d post-injury |
| D-4 | 🦵 First box jump: 5cm / 2″ 🥾 Walking pace drops to under 9min/km |
| D-5 | Good Friday – a long Easter weekend 😁 🕺 📆 this is 5 1/2 months post-injury |
| D-6 | 🦵 Touch knee-to-wall / Box jump: 17.5cm |
| D-7 | 👣 24 weeks / approx 9k steps per day |
| WK25 | Milestone / Event (2026 Apr 6th-12th) |
|---|---|
| D-1 | Reddit: ‘Easter Bunny’ plyos on the stairs 🧗♂️ A good long sesssion, still with the boot – almost cracked a couple of VI+ / 5.10a routes |
| D-2 | 🧗♂️ Climbing without the boot: a IV+ route – in the run-up, the nerves made me feel sick |
| D-3 | 🦵 Suitcase carry: 56kg / 120lbs 📆 this is 171 days / 24w 3d post-injury |
| D-4 | 👣 Treadmill getting closer to jogging: – 6km/h (3.8mph) @ 10% – 7km/h (4.4mph) @ 2% |
| D-5 | 🦵 Box jump: 35cm / 14″ |
| D-6 | |
| D-7 | 🧗♂️ Bootless climbing: 3 x the IV+ route – my confidence comes back smoothly 👣 25 weeks / approx 9k steps per day |
| WK26 | Milestone / Event (2026 Apr 13th-19th) |
|---|---|
| D-1 | 🚗 950km / 600mile driving in 1 day |
| D-2 | 🚿 First stand-up shower in 6 months! |
| D-3 | |
| D-4 | 👣 Treadmill – moderate ‘hill climbing’: – 2km @ 5.6kph (3.8mph) / 6% |
| D-5 | 📆 this is 180 days / 25w 5d post-injury |
| D-6 | 🧗♂️ Without the boot: nice ‘n’ stable – 80% flashed a VII / 5.10c |
| D-7 | 🧗♂️ First time bootless bouldering 📆 this is 6 months post-injury 👣 26 weeks / approx 7k steps per day |
| WK27 | Milestone / Event (2026 Apr 20th-26th) |
|---|---|
| D-1 | |
| D-2 | 📆 this is 184 days / 26w 2d post-injury |
| D-3 | |
| D-4 | 🥾 Treadmill preparation for hiking: – 1km @ 5.6kph (3.5mph) / 15% – 500m (backwards) @ 3pkh (1.9mph) / 15% |
| D-5 | 🧗♂️ Bootless climbing: – flashed a VII / 5.10c |
| D-6 | 🚲 Out & about on my bike for the 1st time |
| D-7 | 🥾 First (mini-)hike: – 6km (3.5miles) / 200 metres of ascent 👣 27 weeks / approx 8k steps per day |
| WK28 | Milestone / Event (2026 Apr 27th-May 3rd) |
|---|---|
| D-1 | 🦵 Start of next level of PT units – Running upstairs 2 steps at a time |
| D-2 | 🏃 Green light to start running again! |
| D-3 | 🏃 RUN 1: 5 x 150m walking / 150m jogging – ankle pain around 1-2/10 during impact |
| D-4 | 📆 this is 193 days / 27w 4d post-injury |
| D-5 | |
| D-6 | 🏃 RUN 2: 5 x 150m walking / 300m jogging – pain down to discomfort on push-off |
| D-7 | 🧗♂️ flashed a VII+ (5.10d) / 2x 5er boulders 🦵 20 SLRs from >6cm fading to 4cm 👣 28 weeks / approx 9k steps per day |
| WK29 | Milestone / Event (2026 May 4th-10th) |
|---|---|
| D-1 | 🦵 “May the fourth be with you!” (sorry 😁) – Walking first thing almost stiffness-free |
| D-2 | 🏃 RUN 3: 7 x 150m walking / 300m running – avg. pace over 3.2km: 7min/km, peak 5:23 |
| D-3 | 🦵 Some post-run ‘whac-a-mole’ ankle pains … … on both sides 😅 🙄 |
| D-4 | 🚲 Helped a good friend repair his bike – kneeling and crawling around on the floor |
| D-5 | 📆 this is 201 days / 28w 5d post-injury |
| D-6 | 🏃 RUN 4: 6 x 150m walking / 450m running – avg. pace over 3.5km: 6:36min/km, peak 4:34 |
| D-7 | 🚲 First ‘proper’ (e)MTB forest ‘trail’ outing 👣 29 weeks / approx 10k steps per day |
| WK30 | Milestone / Event (2026 May 11th-17th) |
|---|---|
| D-1 | Semi-official end of personnel responsibility |
| D-2 | 🏃 RUN 5: 5 x 150m walking / 600m running – avg. pace per 3.5km: 6:12min/km, peak 4:51 |
| D-3 | 📆 this is 206 days / 29w 3d post-injury |
| D-4 | Father’s day |
| D-5 | 🏃 RUN 6: 4 x 150m walking / 750m running – avg. pace per 3.5km: 5:59min/km, peak 4:09 🚲 35km biking + 18k steps |
| D-6 | 🧗♂️ ‘Boulder Cup’ at my local climbing gym – 400 pts from 750 (got 490 last year) |
| D-7 | 🚲 25km eMTB: mud-splattered & happy 😎 👣 30 weeks / approx 11k steps per day |
| WK31 | Milestone / Event (2026 May 18th-24th) |
|---|---|
| D-1 | 🏃 RUN 7: 3 x 150m walk / 1050m run – avg. pace per 3.5km: 6:24min/km, peak 5:19 ⚖️ Weight peaks at 70.1kg / 155lbs 😬 |
| D-2 | 🧗♂️ flashed a VII / 5.10c (this is 7 months post-injury) |
| D-3 | 📆 this is 213 days / 30w 3d post-injury) |
| D-4 | 🥾 Treadmill after physio / 15kg (32lb) pack – 2.5km @ mix of 19%/3kph – 4%/6kph 🚲 First time eMTBing to work ‘n’ back – 42km with 450 metres of ascent |
| D-5 | 🏃 RUN 8: 2 x 1650m run / 200m walk – avg. pace per 3.5km: 6:43min/km, peak 5:19 |
| D-6 | |
| D-7 | 🧗♂️ My first 6er boulder post-injury 💪 👣 31 weeks / approx 11k steps per day |
| WK32 | Milestone / Event (2026 May 25th-31st) |
|---|---|
| D-1 | 🏃 RUN 9: 2 x 2km run / 200m walk break – avg. pace per 4.2km: 5:56min/km, peak 5:11 |
| D-2 | 🥾 Short ‘rucking’ hike on my local mountain – 3.4km / 130m ascent with 18kg (40lb) pack |
| D-3 | 📆 this is 220 days / 31w 3d post-injury |
| D-4 | 🏃 RUN 10: 3.5km (without walk break) – avg. pace 3.5km: 5:49min/km, peak 4:55 🚲 Another cycle to work: – avg. power 200W; peak topped 500W |
| D-5 | 🧗♂️ A boulder buddy gets back to climbing – she has a fear of heights, is facing it head on |
| D-6 | 🥾 Longer ‘ruck’ on my local mountain – 9km / 360m ascent with 16kg (35lb) pack 👣 Crack 20k steps / day for the first time |
| D-7 | 🏃 Sub 30min 5k: 2×2.4km run / 200m walk – avg. pace per 5km: 5:49min/km, peak 4:37 👣 Crack 23k steps / day for the first time 👣 32 weeks / approx 15k steps per day |
Phase 4 (w33-42): plyometrics
Plyo progressions / running beyond 5k
(Note: WK33 = the 33rd week -> 32 weeks + ‘x’ days)
| WK33 | Milestone / Event (2026 June 1st-7th) |
|---|---|
| D-1 | 🚗 Drive 920km / 580miles – Isle of Norderney, German North Sea |
| D-2 | 🚲 20km ‘bio-bike’ cycle on Norderney |
| D-3 | 📆 this is 227 days / 32w 3d post-injury |
| D-4 | 🚗 Drive 920km / 580miles back home |
| D-5 | 🧗 A great boulder and climbing session |
| D-6 | 🥾 12km hike / 480m ascent / 16kg pack – 4 rounds of my local training ‘mountain’ 👣 Crack 25k steps / day for the first time |
| D-7 | ⚖️ Weight finally dips under 69kg / 152lbs 🥳 👣 33 weeks / approx 12k steps per day |
| WK34 | Milestone / Event (2026 June 8th-14th) |
|---|---|
| D-1 | 🏃 12th and final ‘ramp-up’ run – an easy 5k w/o walk break (33:44) 👣 18k steps |
| D-2 | 🧗♂️ Spontaneous ‘fall training’ – w/o thinking, I stress-test my tendon 🤦♂️ |
| D-3 | 📆 this is 234 days / 33w 3d post-injury |
| D-4 | 🏃 Another 5k, now with ‘strides’ – 8 short 20-25s bursts (28:30) 👣 21k steps |
| D-5 | 🪩 First night out in 8 months (friends DJing): – ‘dancing’ (jumping around) = calf stress |
| D-6 | 🧗♂️ Spontaneous lead climbing session: – a calmer, more focused re-intro to clipping |
| D-7 | 🧗♂️ Sunday bouldering session: – controlled fall from a tough 5er 👣 34 weeks / approx 13k steps per day |
| WK35 | Milestone / Event (2026 June 15th-21st) |
|---|---|
| D-1 | 🏃 Running ‘on hold’ due to light ankle pains |
| D-2 | 🧗 Half a VII+/VIII- route on auto-belay |
| D-3 | 🤕 Am a little sick, for the first time in ages |
| D-4 | ⚖️ Weight dips under 68kg / 150lbs 🥳 |
| D-5 | 📆 this is 8 months post-injury |
| D-6 | 🥾 9km hike / 360m ascent / 16kg pack – 3 rounds of my local ‘training mountain’ |
| D-7 | 🧗♂️ A second 6er boulder post-injury 💪 👣 35 weeks / approx 12k steps per day |
| WK36 | Milestone / Event (2026 June 22nd-29th) |
|---|---|
| D-1 | |
| D-2 | 🏃 ‘Easy volume’ run: 6k / 121 avg. pulse 🧗 Project VIII- one of two cruxes solved |
| D-3 | 📆 this is 248 days / 35w 3d post-injury |
| D-4 | 🏃 ‘Speedy paces’ run: 5k / 142 avg. pulse |
| D-5 | |
| D-6 | 🥾 12km hike / 480m ascent / 9kg pack – 4 rounds of my local training ‘mountain’ 👣 Crack 32k steps / day for the first time |
| D-7 | 🧗♂️ Manage 4 x 6er boulders 👣 36 weeks / approx 14k steps per day |
| WK37 | Milestone / Event (2026 June 29th-July 5th) |
|---|---|
| D-1 | 🏃 ‘Easy volume’ run: 7k – 121 avg. pulse |
| D-2 | 🧗 VIII- (5.11b) project: – From bottom thru crux to 3rd last grip |
| D-3 | 📆 this is 255 days / 36w 3d post-injury |
| D-4 | 🏃 ‘Easy volume’ run: 8k / 124 avg. pulse |
| D-5 | ☀️ A fun Summer-Fest in my town … |
| D-6 | … that goes on for 48 hours 😎 🕺 🍻 |
| D-7 | 🥾 6km hike / 240m ascent / 30kg pack – 2 rounds of my local training ‘mountain’ 🧗♂️ Uncontrolled fall from top 😬 🙈 👣 37 weeks / approx 17k steps per day |
| WK38 | Milestone / Event (2026 July 6th-12th) |
|---|---|
| D-1 | ⚽ 1/8 final: England vs Mexico, 3:2 |
| D-2 | 🏃 ‘Speedy paces’ run: 5k – 27:34 / 5:31min/km / 147 avg. pulse 🧗 Brilliant bouldering session – pretty much back to pre-injury level |
| D-3 | 📆 this is 262 days / 37w 3d post-injury |
| D-4 | 🏃 first (slow!) post-injury 10k: – 1:19:24 / 7:58min/km / 120 avg. pulse 👣 23k steps |
| D-5 | 🦵 First PT ‘Jumping routine’ |
| D-6 | 🥾 18km hike / 700m ascent / 9kg pack – 6 rounds of my local training ‘mountain’ 👣 Almost 40k daily steps! |
| D-7 | ⚽ 1/4 final: England beats Norway, 2:1 🧗♂️ Less climbing … more talking 😁 😎 👣 38 weeks / approx 18k steps per day |
| WK39 | Milestone / Event (2026 July 13th-19th) |
|---|---|
| D-1 | 🏃 ‘Speedy paces’ run: 5k – 27min / 5:25min/km / 145 avg. pulse |
| D-2 | 🧗 Doubly fun session today: – started with a ‘trainer hour’ for S 😎 – cracked a 7er ‘stand-up’ crux 💪 🚗 Short break to my granddaughter |
| D-3 | 🧗 Bouldering away from home: – a really hard 3 hr overhang session ⚽ semi-final: Engl. vs Argent., 1:2 😕 |
| D-4 | 🦘 Building a 4.1 x 2.8m trampoline: – of course I had to test it 😎 |
| D-5 | 🏃 ‘Easy volume’ run: 10k (well, 9.7km) – 1:23:54 / 8:24min/km / 116 avg. pulse |
| D-6 | 🦵 Managed 50 SLRs in one go: – height still fades fairly quickly |
| D-7 | 🧗 A short but cool session – hall was almost empty despite Kids Cup 📆 this is 9 months post-injury 👣 39 weeks / approx 13k steps per day |
| WK40 | Milestone / Event (2026 July 20th-26th) |
|---|---|
| D-1 | 🏃 ‘Speedy paces’ run: 3k – trying to re-learn pace feeling |
| D-2 | 🧗 Session with trainer R and others: – J’s shoulder and finger are on the mend 🙏 – hard bouldering followed by campus board |
| D-3 | 📆 this is 276 days / 39w 3d post-injury |
| D-4 | 🏃 ‘Easy volume’ run: 10k (sub-60min!) – 0:59:20 / 5:56min/km / 141 avg. pulse |
| D-5 | 🧗 My first ‘Via Ferrata’ 🤩 🥰 : – Hausbachfall-Klettersteig |
| D-6 | 🥾 No hiking today, rather: – a single round walk with my eldest daughter |
| D-7 | 🧗 5 hours at the climbing gym: – flashed a VII+ ( 5.10d) on auto-belay 👣 40 weeks / approx 13k steps per day |
| WK41 | Milestone / Event (2026 July 27th-Aug 2nd) |
|---|---|
| D-1 | 🏃 ‘Speedy paces’ run: 5k – re-learning pace feeling gradually |
| D-2 | 🧗 Climbing with S and J: – S rediscovers her love of climbing 🫶 – J still struggles on auto-belay but pushes 💪 ✈️ Business flight to Taiwan aborted 🤮 |
| D-3 | ⚖️ Weight dips under 67kg / 148lbs 🥳 🪘Percussion at the school Sommerfest 🤩 |
| D-4 | 🧗 Started projecting a new VIII- (5.11b): – cracked it on auto-belay on the first day 🥳 |
| D-5 | 📆 this is 285 days / 40w 5d post-injury |
| D-6 | 🥾 29km hike / 1140m ascent / 9kg pack: – 10 rounds of my local training ‘mountain’ 👣 Crack 43k daily steps! |
| D-7 | 🧗 Short but sweet bouldering session 🚗 Start of a mini-roadtrip thru 🇫🇷 / 🇧🇪 / 🇳🇱 🎭 Zombie horror comedy production: – youngest daughter’s & her boyfriend’s play 👣 41 weeks / approx 16k steps per day |
| WK42 | Milestone / Event (2026 Aug 3rd – 9th) |
|---|---|
| D-1 | 🚗 Off to 🇫🇷 France … via 🇧🇪 Belgium – procrastrination -> unplanned stop 😅 |
| D-2 | 🏃 Spontaneous ‘accidental’ 100% sprint: – 1m beach ball fumbled in the wind 😬 🙈 |
| D-3 | 🧗 Bouldering ‘on the rocks’ at the beach: – fun, if not exactly a big challenge … 😁 😎 |
| D-4 | 🚗 We move on to 🇳🇱 Amsterdam … 🎤 … for amazing Turkish food & karaoke … 🫂 … with 2 fellow ATR redditor friends 🤩 ! |
| D-5 | ⚓ Boat tour of Amsterdam’s canals 📆 this is 292 days / 41w 5d post-injury |
| D-6 | 🏳️🌈 World Pride day in Amsterdam – unplanned smack bang in the main parade |
| D-7 | 🚗 Next stop 🇩🇪 Insel Norderney: – a north sea coast island (Germany) 👣 42 weeks / approx 12k steps per day |
Phase 5 (w43-52): sprinting
Further plyo progressions / long-ish distance runs /
gradual return to sprinting
(Note: WK43 = the 43rd week -> 42 weeks + ‘x’ days)
| WK43 | Milestone / Event (2026 Aug 10th-16th) |
|---|---|
| D-1 | 🏃 ‘Easy volume’ run: 18k – 2:19:37 / 7:45min/km / 119 avg. pulse 👣 35k daily steps |
| D-2 | 🚲 24km on Norderney (‘bio-bike’ for me): – eldest daughter tries out an e-bike & loves it! |
| D-3 | 🚗 15 hour trip home (including ferry) 🙈 |
| D-4 | 🧗 Thursday late afternoon climbing with J |
| D-5 | 🧗 Friday morning climbing with S 🪩 Echelon festival from Fri afternoon … |
| D-6 | 🪩 … thru Sat (electro music) 🥳 🕺 … |
| D-7 | 🪩 … and into Sunday 😁 😎 🧗 Sunday afternoon climbing session: – what a surprise, not great post-festival 😅 👣 43 weeks / approx 19k steps per day |
| WK44 | Milestone / Event (2026 Aug 17th-23rd) |
|---|---|
| D-1 | 🏃 Returning to normal rhythm: 7k – 51:12 / 7:19min/km / 119 avg. pulse |
| D-2 | 🥾 No climbing for various reasons: – J and I go for a mini-hike along a river 🧗 Who am I kidding? Couldn’t not 😅: – ‘Twas only a short session though! |
| D-3 | 📆 this is 10 months post-injury |
| D-4 | 🏃 ‘Easy volume’ run: 15k (trail) – 1:48:48 / 7:15min/km / 129 avg. pulse |
| D-5 | 🥾 Forest dog walk in the rain |
| D-6 | 🧗 Long bouldering session with R |
| D-7 | 🧗 Loooong bouldering/climbing with S 👣 44 weeks / approx 17k steps per day |
| WK45 | Milestone / Event (2026 Aug 24th-30th) |
|---|---|
| D-1 | 🏃 Gradual intro to ‘hill climbing’: 5k – 32:38 / 6:32min/km / 137 avg. pulse ⚖️ Weight dips under 66kg / 145lbs 🥳 |
| D-2 | 🧗 Mixed results on my side: – bat-hang start is a non-starter 😅 – heel-hooking works perfectly |
| D-3 | 📆 this is 311 days / 44w 3d post-injury |
| D-4 | 🏃 ‘Easy volume’ run: 21k (trail) – 2:38:34 / 7:33min/km / 134 avg. pulse 🧗 Bouldering mit S and J 👣 35k daily steps |
| D-5 | 🧗 Bouldering/climbing mit S 🥾 River valley mini-hike |
| D-6 | 🥾 7km hike / 240m ascent / 34kg pack – 2 days of DOMs in my hip flexors 🧗 3rd session in a row: bouldering with T |
| D-7 | 🧗 4th in a row: was gonna be a rest day … … became the start of a climb-athon 😅 👣 45 weeks / approx 16k steps per day |
| WK46 | Milestone / Event (2026 Aug 31st-Sep 6th) |
|---|---|
| D-1 | 🧗 5th in a row – climbing with S: – again, deliberately easy, like 50-60% max 👣 498.635 steps logged (iPhone) in Aug 😮 |
| D-2 | 🧗 6th ‘easy’ climbing session in a row: – curious to see how my body reacts 🏃 ‘Hill climbing’ run: 5k / 6 circuits – 31:47 / 6:21min/km / 137 avg. pulse |
| D-3 | 🧗 7th climbing session in a row 📆 this is 318 days / 45w 3d post-injury |
| D-4 | ⛑️ My partner has a fall -> off to hospital 🧗 8th day climbing in a row |
| D-5 | ⚖️ Weight now under 65kg / 143lbs 🥳 🧗 Day 9: bouldering with T & R |
| D-6 | 🧗 Day 10: bouldering with J – just for a change went to Munich |
| D-7 | 🧗 Day 11: climbing with K & S – completed project VIII- (5.11b) w/ shaking legs – transferring my PT exercises to climbing gym 👣 46 weeks / approx 12k steps per day |
| WK47 | Milestone / Event (2026 Sep 7th-13th) |
|---|---|
| D-1 | 🏃 ‘Hill climbing’ run: 5k / 8 circuits – 32:38 / 6:32min/km / 132 avg. pulse 🧗 Day 12: a bit of climbing, buuut … – this time concentrating on PT exercises |
| D-2 | 🧗 Day 13: climbing with J n S n kids |
| D-3 | 🧗 Day 14: PT visit / chat with R |
| D-4 | 🏃 ‘Easy volume’ run: 15k (trail) – 1:39:49 / 6:39min/km / 140 avg. pulse 🧗 Day 15: climbing with J n S n kids – J has found a route where she tops out 👣 30k daily steps |
| D-5 | 🧗 Day 16: climbing with S |
| D-6 | 🧗 Day 17: PT + 3 easy routes alone |
| D-7 | 🏃 ‘Runathon’ starts: easy 2km + leg unit 🧗 Day 18: S ‘back on the rope’ 🥳 👣 47 weeks / approx 15k steps per day |
| WK48 | Milestone / Event (2026 Sep 14th-20th) |
|---|---|
| D-1 | 🏃 Day 2 / hill climbing: 5k / 10 circuits – 33:05 / 6:37min/km / 136 avg. pulse 🧗 Day 19: “climbing for adults” with J – her suggestion: lead climbing w/o trainer 🤩 – slacklining beginning to take shape 🕺 |
| D-2 | 🏃 Day 3 / lovely surprise 6k run with J – hoping she’ll find the same love of running 🧗 Day 20: daily PT and slacklining |
| D-3 | 🏃 Well, THAT was a short streak 😅 🧗 Day 21: daily PT and slacklining |
| D-4 | 🧗 Day 22: belaying S for the first time 🏃 ‘Speedy paces’ run: 5k – 25:45min / 5:09min/km / 154 avg. pulse |
| D-5 | 🧗 Day 23: routesetting back to normal: – bouldering back on the ‘menu‘ |
| D-6 | 🧗 Day 24: Slacklining: 4m backwards 📆 this is 11 months post-injury |
| D-7 | 🧗 Day 25: 1st day rock climbing 🥳 – a looooong day … but a GREAT day! 🤹 on top: 10mins of slacklining 👣 48 weeks / approx 16k steps per day |
| WK49 | Milestone / Event (2026 Sep 21st-27th) |
|---|---|
| D-1 | 🏃 ‘Hill climbing’ run: 5.5k / 10 circuits – 32:50 / 5:58min/km / 143 avg. pulse 🧗 Day 26: daily PT and slacklining |
| D-2 | 🧗 Day 26: bouldering and slacklining – close to cracking a first-ever 7er route 🤹 slacklining really improving daily 🏃 Got in a 2km easy jog: – at a park bench halfway: leg work! |
| D-3 | |
| D-4 | |
| D-5 | |
| D-6 | |
| D-7 | 👣 48 weeks / approx ?k steps per day |
