Sunday May 11 |
 | Bike or Hometrainer 1:05:00  | |
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| Biking tour in the rolling hills around Worb and Konolfingen. Enjoying the spring. |
| Aquajog 50:00  | |
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| Evening aquajog. After spending a whole day it was really hard to motivate myself to go aquajogging... but Sandra kicked me out of the apartment without mercy.
I planned to do intervals in the water, but after a first set of 10x30sec I thought it wasn't wise. The rapid movements with the increasing water resistance may hurt my hip. I am not totally sure about it, but I'd rather not take the risk |
Saturday May 10 |
| Bike or Hometrainer 52:00  | |
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| 6x3min Intervals on the hometrainer. Rest: 2min. I tried to keep the rpms above 125. I was pleased to see that my heart rate would climb up to 180! |
| Strength workout, body we 18:00 [1] | |
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| Core strength after the intervals. |
| Bike or Hometrainer 1:24:00  | |
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| Biked from Macolin to Bern to watch the road race "GP von Bern". Unfortunately broke my tire riding down our hill and most of the cycling shops were closed in Biel... so I missed most of the race in Bern... but I did have my adventure. |
Friday May 9 |
| Aquajog 50:00 [1] | |
| (injured) |
| Early morning Ajog... the whole pool for myself!
Uh, not a lot of drive this morning.
Visited my doc. I haven't felt pain in my hip for 2 days now, so we decided that Monday I will start running again. I need those pain free days before starting to build up the running again to make sure the injured muscle insertions are strong enough. It feels weird to wait with running when I am pain free, especially because time is running for the European Champs. But after this long time of troubles it is wise to invest those few days for a better healing. This way I should be able to do a faster build up than if I would run too early. |
| Bike or Hometrainer 1:40:00  | |
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| Bike ride up to les Roches d'Orvin. Nice tour but biking is feeling somewhat exotic and I never really got into a flow... I guess I haven't done it so much in the last years. |
| Strength workout, body we 20:00 [1] | |
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| Core strength after the biking... quite tough to focus on strength exercises after a biking tour. |
Thursday May 8 |
| Bike or Hometrainer 50:00  | |
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| Early hometrainer session. I set my goal to keep my rpm over 100. By the end I felt so bored that I increased my rpm to 120-125 for 7min. |
Wednesday May 7 |
| Aquajog 50:00 [1] | |
| (injured) |
| Early Ajog. |
| Bike or Hometrainer 30:00 [1] | |
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| Hometrainer over my lunch break... |
| Strength workout, body we 20:00 [1] | |
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| ...followed by some core strength. |
Tuesday May 6 |
| Aquajog 50:00 [1] | |
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| Ajog |
| Bike or Hometrainer 50:00 [1] | |
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| Strength workout, body we 20:00 [1] | |
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| Core strength after the biking. |
Monday May 5 |
| Note | |
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| OK, I received a detailed report from the MRI of my hip. I got an inflammation of the Gluteus insertion on the outside of the hip and an inflammation of the insertion of the Rectus Femoris in the inside of the hip with a little strain of the joint capsule. This is not a dramatic injury but the affected insertions and the capsule need total rest so that they can heal. Once they are painfree I can think about building up my running... nobody knows how long it takes, but trying it out every day if it would be ok to run would be quite dumb because it would always re-injure the weak tissues.
Every movement which doesn't hurt is considered rest for the injury. So I can go aquajogging and biking. |
| Bike or Hometrainer 1:35:00  | |
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| Bike intervals at 0630. I searched the steepest road of the region, so I drove down to Biel and did 5x5min intervals up the Twannberg. Always steep uphill so that I would be able to stand on my bike. My thought was that it would be more similar to running. Which it was, but it also asked a lot of power of my injured M. rectus femoris... so my hip after the training got quite sore! This was a stupid training! This week I will not do any other intensive training to avoid similar mistakes. |