Went with Beth to the commonwealth pool, she and her friend were doing a 90 min 'long run' so I joined them for an extended warm up and down and did a session in between. Warm up 10 min tempo (90s) 4 x [3 min, 2 min, 1 min (60s)] Warm down
In Edinburgh for big weekend, obviously can't run but we had a large squad from Durham and I wanted to see my Edi pals, fortunately my leg is now capable of lots of walking (unfortunately it is not capable of ceilidhing).
First gym session of term, we have a new coach for the rest of the year so sessions will be slightly different. Just going to do what I can and adapt things, for weighted exercises going to start with minimal weight and build up slowly. Everything I did today felt fine, going to wait and see if there are any after effects.
Rolling and mobility stuff
2 circuits of: 8 x s/l hip bridge each side 8 x bridge walkouts 8 x inch worms 8 x lateral duck walks each way 8 x overhead squat
(Instead of squat jumps...) 4 x 6 s/l squats (left leg only) with 4 x 10 s/l heel raises (left leg only)
4 x 5 deadlift (25kg)
3 x 8 push press (15kg) with 3 x 8 lateral lunges each side
Then afterwards I added some clam shells with resistance band and s/l swiss ball hamstring curls.