Training Log: nicki
In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Crossfit/Gym/Weights/Core | 3 | 3:15:00 | | | | | | | | | |
| Swimming | 4 | 2:55:00 | 4.6 | (38:04) | 7.4 | (23:39) | | | | | |
| Total | 5 | 6:10:00 | 4.6 | | 7.4 | | | | | | |
averages - weight:66.9kg |
Crossfit/Gym/Weights/Core (Rehab) 1:30:00 [1]
All the things. Including some arm strength and the walk to and from.
Today, I focused hard on getting my squat to not be off-kilter. My hip is definitely dropping to my good side as I lower, so need to fix that quick smart.
Also, 20 min spin at 60 watts. Getting stronger every day.
And I can't believe it, but my hip flexors finally settled down after my swim yesterday. What a difference that makes. It might have been the strong NSAID I took.
Swimming 50:00 [3] 2.1 km (23:49 / km)
Included another 2.5 of walking!!! Started to introduce gentle kicking. Actual kicking. Felts weird, but good.
Crossfit/Gym/Weights/Core (Rehab) 1:00:00 [1]
First of all, I walked to and from the gym, which is 2.4 km total. It took me 40 min to walk 2.4 km but I did it!!!
Full set of rehab exercises, plus some arm work.
12 min of spinning 50 watts.
Hip flexors driving me crazy.
Came home and iced everything and rolled my quads
Swimming 35:00 [3] 1.6 km (21:52 / km)
8 AM
Crossfit/Gym/Weights/Core (Rehab) 45:00 [1]
Did all the rehab, including weighted squats (3 km dumbells). Spent 18 min spinning and got up to 30 watts. I can't believe how much of win that felt like.
Hip flexors still really problematic.
Swimming 45:00 [3] 1.7 km (26:28 / km)
weight:67kg
I had my 2nd physio appointment today - 4 weeks exactly post surgery. He was super happy with my progress and mobility and said I was "ahead of schedule". I can now ditch the crutches for good (woohoo!), and he added a bunch more exercises to my daily line-up. This now includes weighted squats to 70 degrees, knee lifts to 90 degrees, leg curls, pool walking, and glute bridges. And, and, and he even let me try out the stationary bike to see if I could turn my leg over for a full rotation. And I did! It certainly felt stiff and restricted, but after 5 minutes of gentle spinning with no resistance, it loosened up.
So, now I'm going to get a 3-week gym membership down the road just so I can access a stationary bike.
He said the hip flexor pain is to be expected and told me to "roll the crap" out of my quads multiple times a day. Also, as we start rebuilding strength in the hamstring, that should resolve.
Then I went to Stadium pool and enjoying swimming in a 10-lane, 50m, outdoor pool all by myself.
Next appointment in a week.
Swimming 45:00 [3] 2.0 km (22:30 / km)
weight:66.8kg
Leg feels okay after yesterday's dog incident. Definitely set me back a little bit as the hamstring was pretty much pain free and now I can feel that stretch. The swim was amazing and I feel that my leg strength is increasing. I'm almost doing a kicking motion now. Almost.
Note
Unfortunately, while standing at the beach this morning, I got bowled over by a big fat, clumsy Labrador. He had the whole beach to run, endless space, and yet he picked the back of my leg to slam into. I didn't even see it coming so my leg was thrust forward (the only movement I'm NOT allowed to do) and stretched my hamstring more than it should have been. So, I spent the rest of the day on rest, ice, and ibuprofen and hoping to god there wasn't any damage to the surgical repair.
I see the physio Friday so hopefully he can test the integrity of the hamstring insertion then.
« Earlier
Recent Weeks:
all weeks |
months |
years |
as calendar