In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||2|| 1:11:09|| 6.93||(10:16)|| 11.15||(6:23)|
| ||Swimming ||1|| 1:00:00|
| ||Other||4|| 53:00|
| ||Total||4|| 3:04:09|| 6.93|| 11.15|
| ||[1-5]||2|| 2:11:09|
Swimming 1:00:00 
12min warm up
7x50m fc alt pull/swim 25's - on 1:00
5x50m fc kick - on 1:30
3x50m fc sprint on 2:30
200m fc/bc easy
some really short sprints
Running 44:09  6.15 km (7:11 / km)
shoes: Yellow Inov8 X-talons 212
Moravian hill intervals
Slow jog from school to the pavilion, round the park and up to the pointing sign.
4x (moderate pace) hills to the tower and back [2mins]
Didn't really want to push on the hills as this was making my foot quite sore. Pain defiantly decreased a lot as it continued.
Jog back down to Lil's for cake and puppy cuddles <3
Jog back to school
Other 35:00 
In PE - had lots of time and not much to do...
Lots of stretches working all through the body.
Rolling my calves with a tennis ball
All the ankle exercises he gave me
Other 7:00 
Mainly some of the wobble board stuff he showed me
Running 27:00  5.0 km (5:24 / km)
Went to harriers for a half session so I could get something in my legs before the weekend.
17 minutes of fartlek
Seemed more sore today than it was at the weekend in terrain but then it wasn't taped today. Also unsurprisingly didn't have much speed in my legs. Not great but also couldn't really have expected much more
Other 6:00 
Mainly some proprioception stuff
Back to the physio today for a follow up.
Made amendments and showed my where I'm going wrong in some of the exercises I've been doing.
He reassessed my ankle and the ligaments and has said I've highly likely ruptured my ATFL so he's referred me to get an MRI scan for confirmation and gave the idea of possibly getting surgery in the long run.
Also had acupuncture and some more ultrasound to reduce the swelling and pain. I'm allowed to run :))) but 100% definitely taped on uneven surfaces or when racing.
Other 5:00 
Once again, recon at least 5 minutes of this appointment would count for this...
all weeks |