Physio 50:00 [3]
PHYSIO Streaking. Day3 ! start 7h16
3min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed - w 10pds
Calf raise, looking for max --- decided to start with them
60x ' (50/50) - weight bearing: very very close
60x ' (50/50) - weight bearing: very very close
60x ' (50/50) - almost (it burns!!) --- w 10pds
One legged calf raise (anything i can muster) -
30x ' weight on bad leg (higher --- better)
15x ' weight on good leg
30x ' weight on bad leg ---not very high
45x ' put weight on pointed toe
--- as slow descent as I can - slightly better
30x toes out 45/55 - weight bearing - first time this is better!
2 X 60x soleus with elastic band - slow descent
35x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing
5x Side-Front-Side Jump Series: these are hard! must concentrate on making them pretty... :) --- slightly afraid of them, but did them
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led
30X - 2 legged squat jumps on Bosu -
trying to jump higher instead from farther - concentrate on stability
30x BAD legged lunges on balence plate - eyes closed
30x BAD-legged jump on bosu with land position - eyes open
15x good legged jump on bosu with land position - eyes open
--- so .. the answer is higher. was much harder if i try for height
Arabesque on bosu x 5 - each leg
11 sec good - 10 sec bad
15 sec good - 5 sec bad
9 sec good - 9 sec bad
12 sec good - 6 sec bad
9 sec good - 11 sec bad
Finshed with 30 ballet toe
Cross training 1:11 [3]
1 squat - 1 push up - 1 burpee
Cycling 21:00 [2] 5.6 km (3:45 / km)
brought Mr Willy Wallace to the repair shop ... and ran the rest into work with pack.
Had not done that in a long while.
I think my bike needs major repairs in central crackshaft (if that is what it is called). The thingy that makes the pedal arms turn...
:)
got bike already, they say the crank is fine... i am not too convinced, but yeah!
Running 24:37 [5] 4.12 km (5:58 / km)
Walking 56:00 [2] 5.2 km (10:46 / km)
Cycling 20:00 [3] 5.6 km (3:34 / km)