Sunday Apr 8 |
 | strength 40:00 [2] | |
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| swelling almost all gone. really blue now. no pain anymore. I can stand on it without much pain, range of motion is really good. definitely a good thing that I have been in bed for 48 hours and that the physio's are taking good care of me.
I did core strength outside in the rain while the swiss team also did a strength circuit (i couldn't do most of the exercises since they included use a two legs...)
today I got to watch the France/Swiss mixed relay event. pretty fun to get out of the hotel. |
Saturday Apr 7 |
| strength 20:00 [1] | |
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| swelling reduces some more. more blue. I can start to walk on it with crutches. rang of motion always a little better.
core strength is certainly possible and some leg exercises, I don't want to loose to much strength from the unloading.
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Friday Apr 6 |
| Note | |
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| 24 hours after the accendent my ankle is much better. swelling gone down, still can't stand on it, but progress |
Thursday Apr 5 |
| running warm up/down 10:00 [2]2 km (5:00 / km) | |
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| warm up for a sprint training on the same map as the sprint final last year at the world cup in October. running around with Lea Müller after a long 6.5 hour drive together from Biel to Clemond-F. |
| Orienteering 10:00 [4]1 km (10:00 / km) +20m 9:05 / km | |
| shoes: VJ Integrators (red/black)#2 |
| The first 10 minute of the sprint training were very similar to my sprint at the world cup last fall. My route to the first control was slow and Lea caught me already there (she started 1' after me to make things interesting...) She took off, but I saw her at number 2 because she was too low and had to come back up to the control. Then we were together for 5 controls in the rocky area (super tricky). on the next long leg I made a 20" mistake taking the wrong trail for a moment and lost site of her. I was running pretty hard to see if I could catch up again when I twisted my ankle! Bang, in one moment I was on the ground and couldn't stand up anymore. I head a big pop in my ankle when it happened and the pain (and swelling) was immediate (read note on 11.04 for more details).
I hobbled back toward the finish (which was wicked far away) but Lea came searching for me and then went and go the car, I could hardly walk. :-( |
Tuesday Apr 3 |
| running 40:28 [2]7 km (5:47 / km) +177m 5:08 / km | |
| ahr:145 max:169 |
| Running with Beat. I was feeling tired and hungry before and probably wouldn't have gone if he hadn't come with. |
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| C • How's France????!! 3 |
Monday Apr 2 |
| running 36:29 [1]6 km (6:05 / km) +154m 5:23 / km | |
| ahr:133 max:167 |
| After a long drive back to Uppsala from Jönköping, Zan and I made our way to her dorm, made some dinner and fell into bed at midnight. I had to get on a city bus at 6:50am to make the bus to the airport. I left Uppsala at 7:30, left Arlanda at 10am (flight delayed), arrived in Zürich at 13:00, got to work at 15:00, had a meeting at 16:00, worked until 18:00 and got home and went on this run at 19:00, ufff what a long day.
I actually felt pretty good all day, but during the run I felt that my legs had run hard for 2.5 hours yesterday. My calves were really tired. It was good to get out and enjoy the beautiful weather though and I am certain my legs needed it too.
Three days in Swissland and then I am heading to France with the Swiss team for a training camp. I am going back to the woods of the World Cup last fall, some place I swore I would never return to. What I am doing!
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| C • What doesn't kill you... 1 |