Sunday Apr 29 |
 | running 25:00 [1]3.5 km (7:09 / km) +80m 6:25 / km | |
| shoes: Saucony Tangent |
| Running!! Yahooo!!!! :-) I was so happy to be running again. The first few steps hurt, but that was more because my foot is stiff, but the rest felt good. I only ran uphill (less impact and shock for my foot) and walked on flats and downhills. I was out for about 45 minutes, running was about 25'. I was supposed to do the first run on a treadmill (uphill) but I was in Bern (not at home where I could get to a treadmil easily) and I just couldn't hold myself back.
Afterwards my ankle didn't swell or hurt, that is a good sign. I think I can start building my running hours again. What a relief. |
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| C • Woohoo! 6 |
| feet and ankle strength 10:00 [1] | |
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Saturday Apr 28 |
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| Event: Tiomila 2007
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| indoor bike (hometrainer) 1:41:32 [2] | |
| ahr:133 |
| Watching the 10-mila väntar, it was pretty fun to watch, wish I understood more schwedish though and I really wish i had been there... |
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| C • Missed you this weekend! I ho... 1 |
| feet and ankle strength 20:51 [1] | |
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| strength 35:34 [2] | |
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| Abs and legs (w weights but less than the last few days at PT). I can tell that I have been lifting a lot with my legs. I will give my legs a rest tomorrow and only do my feet and ankle exercises. |
| stretching 5:00 [1] | |
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| much needed, i must have stretched for at least 15 minutes to felt so good. |
Friday Apr 27 |
| aquajogging 51:29 [2] | |
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| My first time aqua-jogging. Had to wear the ankle brace in the water, but didn't feel any pain. yupee! |
| indoor bike (hometrainer) 1:09:44 [1] | |
| ahr:126 |
| I'm getting really sick of all this biking... |
| feet and ankle strength 15:11 [1] | |
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Thursday Apr 26 |
| indoor bike (hometrainer) warm up/down 26:21 [2] | |
| ahr:136 |
| Warm up and cool down for intervals on the stepper. |
| cross training 16:00 [5] | |
| ahr:180 |
| 4 x 4' hard on the stepper... wow this was tough! |
| cross training 10:00 [1] | |
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| 2' before starting, 2' rest in between intervals and 2' after intervals. |
| strength 15:00 [2] | |
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| core strength |
| indoor bike (hometrainer) warm up/down 31:53 [1] | |
| ahr:127 |
| Riding to ride, but also as a warm up for leg strength exercises. Felt my legs from the stepper intervals. |
| strength 28:04 [2] | |
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| Some new leg strength exercises the physio showed me. |
| feet and ankle strength 25:00 [2] | |
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| plus a bunch of new exercises for my feet and ankles, including balancing on a squishy matt and stuff. they are a lot of fun but challenging too. |
Wednesday Apr 25 |
| indoor bike (hometrainer) 15:16 [2] | |
| ahr:145 |
| Warm up for strength. |
| feet and ankle strength 15:49 [1] | |
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| strength 30:52 [2] | |
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| Leg exercises, moved the weight up a bit. |
| cross training (stepper) 15:07 [2] | |
| ahr:135 |
| Some more stepping, this can be a really good workout, surprisingly... |
| Mt. Biking hills 1:55:28 [3]34 km (3:24 / km) +731m 3:04 / km | |
| ahr:155 max:180 |
| A beautiful ride on a beautiful day. I was kind of tired leaving the house but got into during the ride. Went from Magglingen, Orvin, Les Pres-d'Oroin, Diesse, Lamboing, Twannberg, and back over the Magglingen-berg home. |
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| C • aww- that sounds really fun-- 6 |
| strength 12:48 [1] | |
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| core strength exercises after biking |
| stretching 10:00 [1] | |
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| much needed, my calves are tired from all the biking, plus the new feet and ankle exercises. |
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| C • Seven 3 |
Tuesday Apr 24 |
| indoor bike (hometrainer) 40:00 [1] | |
| ahr:115 |
| Up at 6am to bike before breakfast. I admire people who can do this easily. |
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| C • You were never much of a morni... 2 |
| indoor bike (hometrainer) warm up/down 40:33 [2] | |
| ahr:140 |
| Biking at the gym on a spinning bike (much smoother, and easier to keep a high RPM). This time is warm up, cool down and time between intervals. |
| indoor bike (hometrainer) intervals 15:00 [5] | |
| ahr:180 max:189 |
| 5 x 3' in a standing position, riding hard. The first one felt really really hard and then I got used to it. I have never done intervals on the bike like this before. It's not bad, and I am happy to get my heart rate up again after so much rest lately. |
| feet and ankle strength 13:08 [1] | |
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| I was at the doctors today and he said I can start doing some feet and ankle exercises, including later this week some bouncing on a trampoline and then a little running on the treadmill uphill! wahooooo :-) |
| cross training (stepper) 10:00 [3] | |
| ahr:167 |
| The doc also said I can start using the stepper, but I have to build up the time I am on it, since it will stress the ankle a bit. I didn't feel any pain and my ankle was fine after all the new stuff I did today. I am relieved. |
Monday Apr 23 |
| indoor bike (hometrainer) warm up/down 22:57 [2] | |
| ahr:121 max:140 |
| Biking before strength. |
| strength 45:00 [3] | |
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| Strength for my legs (PT exercises). |
| indoor bike (hometrainer) 1:06:02 [1] | |
| ahr:117 max:124 |
| Felt really tired this afternoon. Woke up a little during the ride, but couldn't push at all. |
| strength 22:51 [2] | |
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| Core strength this time. |
| stretching 5:00 [1] | |
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