Training Log Archive: DWildfogelIn the 1 days ending Jul 24, 2017:
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| Mo |
Monday Jul 24, 2017 #
11 AM
Walking 17:40 [2] 1.0 mi (17:40 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain, Jeep trail next door. Temp around 60 with a cool breeze (a welcome relief).
Walked the first two laps, then for the last 3 alternated short jogs (~30m) with walks. This morning heel felt quite good, but trying to jog on it did not feel good.
Splits are for 2 laps at a time (0.4 mi) except the last one:
806, 635, 258
Walked the first two laps, then for the last 3 alternated short jogs (~30m) with walks. This morning heel felt quite good, but trying to jog on it did not feel good.
Splits are for 2 laps at a time (0.4 mi) except the last one:
806, 635, 258
Leg strengthening 24:00 [4]
Bridge pulses 3 x 24 (16 for last set) (done in the morning)
Kettle bell squats 3x 8 with 15 lbs
Step ups: 3 x 12 each leg, 4 lb weight
Monster walk: 3x10steps, each direction (yellow Thera-ring for first set, green for rest)
Walk with yellow Thera-ring, 2 mins
Toe raisers squeezing ball between heels 3 x 10
BOSU balance soft side, 2 x each leg, 45 secs
[Leg strengthening]
Kettle bell squats 3x 8 with 15 lbs
Step ups: 3 x 12 each leg, 4 lb weight
Monster walk: 3x10steps, each direction (yellow Thera-ring for first set, green for rest)
Walk with yellow Thera-ring, 2 mins
Toe raisers squeezing ball between heels 3 x 10
BOSU balance soft side, 2 x each leg, 45 secs
[Leg strengthening]
6 PM
Physical therapy 5:00 [3]
Some of the glute exercises. Want to get back into these, did just 20 secs twice for each of: clam shells, scissors, squats, fire hydrant - all with the yellow Thera-ring.
10 PM
Physical therapy 15:00 [3]
The foot exercises for plantar fasciitis. Didn't use the green Thera-ring because I think it was the cause of significant soreness in my shin when I tried to drive yesterday.