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Training Log Archive: Sjkirwin

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Xc5 1:45:02 11.45(9:10) 18.43(5:42)
  Total5 1:45:02 11.45(9:10) 18.43(5:42)

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Saturday Nov 25, 2017 #

9 AM

Xc (First Run) 50:00 [3] 11.1 km (4:30 / km)

Bike to LU


Warm up loop at easy pace
- My ankle felt loose, like it was being dragged through the air. I think it is now weak and will take some strengthening. Otherwise, it felt good to be back running.

Same loop at tempo pace
- I was focused less on my ankle and more on my breathing. I ran this part fairly hard.

Active warm up
- My ankle defiantly was not as strong as when I did the similar drills in pre-active. But I was able to do all of the exercises except for ABCs.

Barefoot running indoors while the others were doing the 200's

Hip mobility, push and sit

Stretching, ice bath

Later in the day some of the swelling came back into my ankle and I had some aches in the knee of that same leg.

Friday Nov 24, 2017 #

9 AM

Xc (Push and Sit) 1 [3] 1.0 km (1 / km)
(injured) (rest day)

I did push and sit, still resting the ankle.
The swelling was down.

Tuesday Nov 21, 2017 #

8 AM

Xc (Resting up) 1 [1] 1.0 km (1 / km)

I did sit and push this morning, and stretching a rolling

Monday Nov 20, 2017 #

7 PM

Xc (Water Run) 35:00 [3] 2.33 km (15:00 / km)

I tried doing swimming but the kicking was hurting the ankle, so I stuck to water running.

I held a steady pace throughout except for the last 5 mins I picked it up. I used my arms throughout to keep some of the strain off the ankle.

Sunday Nov 19, 2017 #

12 PM

Xc (Ankle recovery) 20:00 [1] 3.0 km (6:40 / km)

I did a walk today, for about 3 km. The ankle felt alright. It has strength but there is still some swelling.

Ankle recovery
- keeping it elevated, and icing

Stretching, push and sit followed by 50 pushups

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