Weightlifting 35:00 [1]
PT. total time 1 hr 20 mins. Talked about how the shoulder has regressed a bit and he said it is tough treating two body parts since you can not just focus on one. I told him that if he wants would could back off the shoulder treatment and just focus on the knee. Now he seemed fine with treating both just more emphasis on the knee. Did lots of legs extension. The numbers for weights was incorrect old numbers I was using well over two weeks ago. Moved up some in weight for everything and handled it fine. Did about 450 reps total. He wants to build up my endurance.
Walking warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
Five mins walk before the run.
Running 28:00 [1] 4.5 mi (6:13 / mi)
sandwiched the intervals in between.
Running intervals 2:29 [4] 0.6 km (4:08 / km)
yes, I was really curious after all of the down time did my fast twitches have any idea what to do. Ran 2 X 200 in 45 and 44. Not the greastest, but way better than I imagined plus did this with my trainers. I felt sluggish and slow and surprised at the time. Rested by jogging for one minute and did it again afterwards continued with the slow stuff. I have lots of rebuilding to do.
Weightlifting 15:00 [1]
some pt exercises followed by ice for 20 mins.