Thursday Nov 30 |
 | Bike or Hometrainer 50:00 [2] | |
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| Hometrainer in the morning and afternoon |
| Step machine 20:00 [3] | |
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| Step machine 10:00 [5] | |
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| Did 3x3min intervals on the stepper... tough! |
| Gymnastics and stretching 20:00 [1] | |
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| Exercices for my foot. |
Wednesday Nov 29 |
| 100% trails and roads 10:00 [3]2 km (5:00 / km) | |
| shoes: Saucony Tangent |
| First time in 4.5 weeks that I ran again. Eventhough it was still on the treadmill, I almost shed a little tear. |
| Bike or Hometrainer 40:00 [1] | |
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| Hometrainer in the morning+afternoon |
| Gymnastics and stretching 20:00 [1] | |
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| Exercices for my foot. |
| Strength workout, body we 25:00 [2] | |
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Tuesday Nov 28 |
| Bike or Hometrainer 30:00 [2] | |
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Monday Nov 27 |
| Bike or Hometrainer 30:00 [2] | |
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| Warm up. |
| Strength workout, body we 20:00 [2] | |
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| Building up some strength. |
| Gymnastics and stretching 15:00 [1] | |
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| Balance exercices. |
| Step machine 20:00 [3] | |
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| Stepper. |
| Step machine 10:00 [5] | |
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| Stepper 3x3min full speed. |
Sunday Nov 26 |
| Bike or Hometrainer 15:00 [1] | |
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| Another busy day... sleeping in and watching the international xc race in Biel. Impressive performances! |
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| C • cricket 6 |
| Gymnastics and stretching 15:00 [0] | |
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| Balance exercice |
Saturday Nov 25 |
| Bike or Hometrainer 32:00 [2] | |
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| Busy day hanging out at a friends... a nice saturday for the soul, a bad one for the training. |
Friday Nov 24 |
| Note | |
| slept:6.5 (injured) |
| Today I ended my season break. It has been exactly 1 month of a break. It is the length I planed, but not the type of a break I planed. I spend every 2nd day a 1/2 day going to the physical therapy... it was a good physical, but less a mental rest... it is the price to pay for not being cautious ;-). |
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| C • Welcome Back! 4 |
| Bike or Hometrainer 30:00 [2] | |
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| My daily therapeutical 30min hometrainer |
| Strength workout, body we 1:00:00 [1] | |
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| My physical therapy program in full length... contains lots of weight training (to gain back the muscles I lost and to make the body ready for running again)... |
| Gymnastics and stretching 30:00 [1] | |
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| ... and quite a bit of foot gymnastic exercices. |
| Step machine 23:00 [3] | |
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| As I started again training for real, I played with the limits of the step machine. 23 minutes a little hard... |
| Step machine 7 [5] | |
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| ... and 2x3.5min to the maximum level of the machine... this toy for fitness freaks goes actually to a quite tough degree level... or maybe I have just dropped to a very low level. |
Thursday Nov 23 |
| Bike or Hometrainer 1:15:00 [2] | |
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| Summary of my physiotherapy exercices in the last days of my training break.
I am supposed to bike 30min a day to loosen the stiffness of my injured ankle. |
| Step machine 30:00 [3] | |
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| Summary of my physiotherapy exercices in the last days of my training break.
This monday I started to use the step machine. It did hurt quite a bit the first time, but everyday it gets better. I am doing this exercice to readapted slowly to running...the ankle is not ready yet for the shocks when running. |
| Strength workout, body we 1:30:00 [1] | |
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| Summary of my physiotherapy exercices in the last days of my training break.
Quite a bit of strength training every day. |
| Gymnastics and stretching 1:00:00 [1] | |
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| Summary of my physiotherapy exercices in the last days of my training break.
Only this week I have been able to start doing foot gymnastic with my injured foot! I was quite surprised I had to wait so long... but it was probably wise. |
Sunday Nov 19 |
| Bike or Hometrainer 3:00:00 [2] | |
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| Summary of my physiotherapy exercices of this week. I am in my season break, so I have zero focuse on the physical training I am doing.
I have to bike every day 30min on the hometrainer to loosen the ankle from its tightness. |
| Strength workout, body we 3:00:00 [1] | |
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| Summary of my physiotherapy exercices of this week. I am in my season break, so I have zero focuse on the physical training I am doing.
I have never done so much strength exercices as in this training break! I have to regain the strength I lost while I was on crutches and compensate the lack of exercice I getting on the injured leg because I use it less during the day. |
Monday Nov 13 |
| Note | |
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| Wow, 1st I am able to walk without crutches! Feels like the best thing in the world!!! My physiotherapist is great!!!
I entered the clinical practice without being able to put any weight on my leg, and I left with the cruches in my arms walking pretty safely. |
Sunday Nov 12 |
| Bike or Hometrainer 3:30:00 [2] | |
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| Summary of my physiotherapy exercices of this week. I am in my season break, so I have zero focuse on the physical training I am doing.
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| Strength workout, body we 2:30:00 [3] | |
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| Summary of my physiotherapy exercices of this week. I am in my season break, so I have zero focuse on the physical training I am doing. |
Saturday Nov 11 |
| Note | |
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| Because I have already build down quite a bit of muscle mass on my injured leg, I am starting today some strength training. |