Training Log Archive: Animal-OIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Walking 1:00:00 [2]
Tourist walking... But with a mangy foot it counts, especially because it hurt. I don t know why it did but it felt sensitive and stuck
However, Wineries, ... And drinking does not count. :)
However, Wineries, ... And drinking does not count. :)
Physio 5:00 [1]
I tried to squeeze some in before leaving for the wineries.
Not much but I tried.
Not much but I tried.
Saturday Sep 29, 2012 #
Walking 1:30:00 [2]
Friday Sep 28, 2012 #
Walking 1:00:00 [1]
Walking with CS, ZA, and SUki. Up the hill to the park. And throwing catch with SUki, had not played with a dog in a long time... !
Wednesday Sep 26, 2012 #
Physio 45:00 [3]
2min balence on bosu - eyes closed (very easy)
Squats on bosu ball
30x - eyes closed
30x - eyes open with dumbells bicep curls
27x - eyes open with shoulder abduction
--- stopped felt right knee: must concentrate more on form
Jump Series Repeat x5:
10 jumps back and forth 2legs (not 50/50 but trying)
10 jumps back and forth BAD leg (looks slightly better)
10 jumps back and forth good led
30X - 2 legged squat jumps on Bosu
BAD legged Lunges
30x lunges on bosu with dumbells - eyes closed
30x lunge on balence plate with dumbells - eyes closed
sweating :)
30x one BAD-leg jump on bosu with land position
30x one good-leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
7 sec x 7 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` only 40/60 - weight bearing ! felt weaker - with slow descent
30x ' toe open 30/70 very weak
30x ` only 40/60 - weight bearing with slow descent
30x' bad leg only, try to keep on toes - very little capability -
Squats on bosu ball
30x - eyes closed
30x - eyes open with dumbells bicep curls
27x - eyes open with shoulder abduction
--- stopped felt right knee: must concentrate more on form
Jump Series Repeat x5:
10 jumps back and forth 2legs (not 50/50 but trying)
10 jumps back and forth BAD leg (looks slightly better)
10 jumps back and forth good led
30X - 2 legged squat jumps on Bosu
BAD legged Lunges
30x lunges on bosu with dumbells - eyes closed
30x lunge on balence plate with dumbells - eyes closed
sweating :)
30x one BAD-leg jump on bosu with land position
30x one good-leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
7 sec x 7 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` only 40/60 - weight bearing ! felt weaker - with slow descent
30x ' toe open 30/70 very weak
30x ` only 40/60 - weight bearing with slow descent
30x' bad leg only, try to keep on toes - very little capability -
Cycling 20:00 [3] 5.6 km (3:34 / km)
Cycling 1:39:00 [3]
Out to tommy Thompson park and back to regal... With SP.
I saw one and a half rabbits, a mulot, a mink (very exciting), ducks, and of course a few dogs... But did not get to pat any.
I saw one and a half rabbits, a mulot, a mink (very exciting), ducks, and of course a few dogs... But did not get to pat any.
Tuesday Sep 25, 2012 #
Cycling 40:00 [1] 11.2 km (3:34 / km)
(rest day)
rest day,... cause I READ too much at night, and then did not sleep...
what an excuse! ahhah.
book was good though.
:)
what an excuse! ahhah.
book was good though.
:)
Monday Sep 24, 2012 #
Physio 40:00 [3]
2min balence on bosu - eyes closed (very easy)
Squats on bosu ball
30x - eyes closed
30x - eyes open with dumbells bicep curls
30x - eyes open with shoulder abduction
10X - eyes open triceps
Jump Series Repeat x5:
10 jumps back and forth 2legs
10 jumps back and forth BAD leg (still hard and still looks funny)
10 jumps back and forth good led
30X - 2 legged squat jumps on Bosu
BAD legged Lunges
30x lunges on bosu with dumbells - eyes open
30x lunge on balence plate with dumbells - eyes closed
30x one BAD-leg jump on bosu with land position
30x one good-leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
7 sec x 7 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` only 45/55 - weight bearing ! :)
30x ` only 45/55 - weight bearing ! :) with slow descent
cut calf raises short, was late for work....
Squats on bosu ball
30x - eyes closed
30x - eyes open with dumbells bicep curls
30x - eyes open with shoulder abduction
10X - eyes open triceps
Jump Series Repeat x5:
10 jumps back and forth 2legs
10 jumps back and forth BAD leg (still hard and still looks funny)
10 jumps back and forth good led
30X - 2 legged squat jumps on Bosu
BAD legged Lunges
30x lunges on bosu with dumbells - eyes open
30x lunge on balence plate with dumbells - eyes closed
30x one BAD-leg jump on bosu with land position
30x one good-leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
7 sec x 7 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` only 45/55 - weight bearing ! :)
30x ` only 45/55 - weight bearing ! :) with slow descent
cut calf raises short, was late for work....
Cycling 20:00 [3] 5.6 km (3:34 / km)
Running 25:09 [4] 3.89 km (6:28 / km)
intervaled, (for me) through queen parc over grass.
fun.
fun.
Cycling 20:00 [2] 5.6 km (3:34 / km)
Sunday Sep 23, 2012 #
Physio 45:00 [3]
2min balence on bosu - eyes closed (very easy)
Squats on bosu ball
5x - eyes open
30x - eyes closed
20x - eyes open with dumbells bicep curls
20x - eyes open with shoulder abduction
10X - eyes open triceps
Jump Series Repeat x5:
10 jumps back and forth 2legs
10 jumps back and forth BAD leg (hard and looks funny)
10 jumps back and forth good led
30X - 2 legged squat jumps on Bosu
BAD legged Lunges
20x lunges on bosu ball
20x lunges on bosu with dumbells - eyes closed
30x lunge on balence plate
30x one BAD-leg jump on bosu with land position
30x one good-leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
7 sec x 7 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` only 40/60 - weight bearing
30x ` only 45/55 - weight bearing ! :)
30x ` only 45/55 - weight bearing ! :) with slow descent
30x - open toes 60/30 - needs a lot more work but better
Squats on bosu ball
5x - eyes open
30x - eyes closed
20x - eyes open with dumbells bicep curls
20x - eyes open with shoulder abduction
10X - eyes open triceps
Jump Series Repeat x5:
10 jumps back and forth 2legs
10 jumps back and forth BAD leg (hard and looks funny)
10 jumps back and forth good led
30X - 2 legged squat jumps on Bosu
BAD legged Lunges
20x lunges on bosu ball
20x lunges on bosu with dumbells - eyes closed
30x lunge on balence plate
30x one BAD-leg jump on bosu with land position
30x one good-leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
7 sec x 7 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` only 40/60 - weight bearing
30x ` only 45/55 - weight bearing ! :)
30x ` only 45/55 - weight bearing ! :) with slow descent
30x - open toes 60/30 - needs a lot more work but better
Cycling 2:11:10 [4] 48.2 km (2:43 / km)
Cycled back into town from Ajax, with a few detours,... cause i did not know the route... :)
Cycling 30:00 [3] 9.5 km (3:09 / km)
Saturday Sep 22, 2012 #
Cycling 1:00:00 [3] 16.5 km (3:38 / km)
Friday Sep 21, 2012 #
Physio 40:00 [3]
calf raise
- hands on bed x30 55-45 weight bearing! :)
1min balence on bosu - eyes closed (very easy)
Squats on bosu ball -
30x - eyes closed
30x - eyes with dumbells for arms
Lunges
30x lunges on bosu with dumbells - eyes closed
30x one leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
6 sec x 7 - each leg
Series Repeat x5:
10 jumps back and forth 2legs
10 jumps back and forth BAD leg (hard and looks funny)
10 jumps back and forth good led
Calf raise - full weight bearing trying for 50/50
30x ` only 40/60 - weight bearing capability is high than last time
30x - on chair open toes
- hands on bed x30 55-45 weight bearing! :)
1min balence on bosu - eyes closed (very easy)
Squats on bosu ball -
30x - eyes closed
30x - eyes with dumbells for arms
Lunges
30x lunges on bosu with dumbells - eyes closed
30x one leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
6 sec x 7 - each leg
Series Repeat x5:
10 jumps back and forth 2legs
10 jumps back and forth BAD leg (hard and looks funny)
10 jumps back and forth good led
Calf raise - full weight bearing trying for 50/50
30x ` only 40/60 - weight bearing capability is high than last time
30x - on chair open toes
Cycling 1:00:00 [2] 16.6 km (3:37 / km)
Thursday Sep 20, 2012 #
Physio 30:00 [2]
calf raise
- hands on bed x30 50-45 weight bearing! :)
1min balence on bosu - eyes closed (very easy)
Squats on bosu ball -
30x - eyes open
30x - eyes closed
Lunges
30x lunges on bosu - eyes open (forgot to close them)
30x lunge on balence plate (eyes closed - knee was fine)
30x one leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
5 sec x 6 - each leg
Series Repeat x3:
10 jumps back and forth 2legs
10 jumps back and forth BAD leg (hard and looks funny)
10 jumps back and forth good led
Calf raise - full weight bearing trying for 50/50
30x ` only 40/60 - weight bearing capability is high than last time
30x - on chair
30x - on chair open toes
- hands on bed x30 50-45 weight bearing! :)
1min balence on bosu - eyes closed (very easy)
Squats on bosu ball -
30x - eyes open
30x - eyes closed
Lunges
30x lunges on bosu - eyes open (forgot to close them)
30x lunge on balence plate (eyes closed - knee was fine)
30x one leg jumps on bosu with land position
Arabesque on bosu (was slightly more elegant)
5 sec x 6 - each leg
Series Repeat x3:
10 jumps back and forth 2legs
10 jumps back and forth BAD leg (hard and looks funny)
10 jumps back and forth good led
Calf raise - full weight bearing trying for 50/50
30x ` only 40/60 - weight bearing capability is high than last time
30x - on chair
30x - on chair open toes
Cycling 20:00 [2] 5.6 km (3:34 / km)
Running 15:00 [3] 2.0 km (7:30 / km)
felt it a lot more than before, so really need to space out my running.
But still happy i did it, I almost lost my breath,...
But still happy i did it, I almost lost my breath,...
Walking 45:00 [3] 3.0 km (15:00 / km)
Cycling 30:00 [3] 7.5 km (4:00 / km)
Wednesday Sep 19, 2012 #
Note
(injured) (sick) (rest day)
hahaha full combination,
it was almost a bed day, except i worked on my computer all afternoon
activity level 0.
injured part is :
had extremely bad cramp during sleep. it hurt. Bad, here i am trying to be careful in not tugging on the Achilles, and my calf decides to cramp! and i can't stretch it to make it go away...
of course i am just grateful that I only cramped once the thing was reattached, ...
i was told that many cramp in the pre-attachment very injured phase ... now that must hurt!
it was almost a bed day, except i worked on my computer all afternoon
activity level 0.
injured part is :
had extremely bad cramp during sleep. it hurt. Bad, here i am trying to be careful in not tugging on the Achilles, and my calf decides to cramp! and i can't stretch it to make it go away...
of course i am just grateful that I only cramped once the thing was reattached, ...
i was told that many cramp in the pre-attachment very injured phase ... now that must hurt!
Tuesday Sep 18, 2012 #
Cross training 1:00:00 [3]
mostly squats - very interesting
Walking 10:00 [2] 1.4 km (7:09 / km)
walking because I cannot run,... but it feels better. Although clearly not as painless as before.
Physio 30:00 [2]
calf raise
- hands on bed x30 60-40 weight bearing. I am shifting more weight on my good leg, so i know i am not as good as before.
However it is not pain, i suspect only muscle fatigue.
1min balence on bosu - eyes open (very easy)
1min - eyes closed (very easy)
Squats on bosu ball -
5x - eyes open
30x - eyes closed
did not do too many extra squats as already did a lot of them
Lunges
30x lunges on bosu - eyes closed (good)
20x lunge on balence plate (knee started acting up - so i cut it short)
5x one leg jumps on bosu with land position - each leg
Arabesque on bosu (was not elegant) hihihih
5 sec x2 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` but again only 40/60 - weight bearing capability is lower but know i will get better again.
Cycling 1:55:00 [3] 33.4 km (3:27 / km)
Monday Sep 17, 2012 #
Note
(rest day)
:)
little foot needs some TLC
little foot needs some TLC
Cycling 45:00 [3] 12.0 km (3:45 / km)
Note
i did not feel it yesterday, but yep yep, today it is there for sure. tomorrow might be a rest day too...
:(
my fault. only myself to blame (at least it was fun)
:(
my fault. only myself to blame (at least it was fun)
Sunday Sep 16, 2012 #
Orienteering 1:27:00 [4] 7.41 km (11:44 / km)
did not too bad, was happy with my course, i have difficulty going up hills, i crab it.
i literally turn my whole foot around, and put my heal up against the hill first so that my achilles does not stretch or have to sustain my weight.
that works. ... i also realize that ... taking trails is faster than trying to go straight (as I usually do to a stupid degree).
i am still shite, but i spend more time on route choices, since i am injured, and i probably finished the course in the same times as i would have uninjured, just cause making less mistakes, and being very conservative.
:)
I did not run as much as yesterday, hard to control, kept trying to remember not to run. no pain, but at control -12 (1h 13min in) i started to feel it. and so my race was over and walked the rest of the course.
so much fun, was very happy about it all.
so nice to see everyone out there , in the woods!!
:)
i literally turn my whole foot around, and put my heal up against the hill first so that my achilles does not stretch or have to sustain my weight.
that works. ... i also realize that ... taking trails is faster than trying to go straight (as I usually do to a stupid degree).
i am still shite, but i spend more time on route choices, since i am injured, and i probably finished the course in the same times as i would have uninjured, just cause making less mistakes, and being very conservative.
:)
I did not run as much as yesterday, hard to control, kept trying to remember not to run. no pain, but at control -12 (1h 13min in) i started to feel it. and so my race was over and walked the rest of the course.
so much fun, was very happy about it all.
so nice to see everyone out there , in the woods!!
:)
Saturday Sep 15, 2012 #
Cycling 1:06:00 [3] 21.24 km (3:06 / km)
Orienteering 1:06:55 [4] 6.08 km (11:00 / km)
felt a little too good out there. Kept wondering if i should stop. i felt no pain, but is that because the achilles was warmed up?
When it rupture, i had felt absolutely no pain prior to the event...
This makes me worry, but i also was having fun,
ohhh the dilemma, to run or not ...
i stop - ran ran ran stop ran stop ran ran ... basically ran much more than i was ever supposed to,
i stump up hills, with my foot sideways, and that seems to put less pressure on the tendon.
tonight, i keep expecting the heal to flair up in pain but nothing. It is actually my good foot that feels pain...
?!!
orienteering wise nothing extraordinary to report, i messed up as usual at places, nothing felt "super-clean" or super messy either.
could not jump the streams... man i used to just jump,... i have started physio for jumping, and i am afraid still of little hops ...
well ... honestly think i should not run tomorrow, i have no idea how strong this thing is...
next year next year....
When it rupture, i had felt absolutely no pain prior to the event...
This makes me worry, but i also was having fun,
ohhh the dilemma, to run or not ...
i stop - ran ran ran stop ran stop ran ran ... basically ran much more than i was ever supposed to,
i stump up hills, with my foot sideways, and that seems to put less pressure on the tendon.
tonight, i keep expecting the heal to flair up in pain but nothing. It is actually my good foot that feels pain...
?!!
orienteering wise nothing extraordinary to report, i messed up as usual at places, nothing felt "super-clean" or super messy either.
could not jump the streams... man i used to just jump,... i have started physio for jumping, and i am afraid still of little hops ...
well ... honestly think i should not run tomorrow, i have no idea how strong this thing is...
next year next year....
Cycling 1:01:39 [3] 21.54 km (2:52 / km)
Orienteering race 27:00 [4]
Friday Sep 14, 2012 #
Cycling 20:00 [3] 5.6 km (3:34 / km)
Cycling 20:00 [3] 5.6 km (3:34 / km)
Thursday Sep 13, 2012 #
Cross training 1:00:00 [4]
Running 15:00 [3] 2.0 km (7:30 / km)
Cycling 20:00 [2] 5.8 km (3:27 / km)
Cycling 20:00 [3] 5.6 km (3:34 / km)
Physio 15:00 [1]
mostly calf raises
Wednesday Sep 12, 2012 #
Cycling 40:00 [3] 11.2 km (3:34 / km)
Cross training 1:00:00 [3]
Physio 40:00 [3]
Achilles stretch 15secx3
calf raise
- hands on bed x30 50-50 weight bearing :)
1min balence on bosu - eyes open
1min - eyes closed
Squats on bosu ball -
15x - eyes open
30x - eyes closed
30x jump squats - eyes open (10 from slightly farther away)
Lunges
30x lunges on bosu - eyes closed
30x one leg jumps on bosu with land position - each leg
30x lunge on balence plate
Arabesque on bosu (was not elegant) hihihih
5 sec x10 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` but again only 40/60 - but better weight bearing capability
calf raise
- hands on bed x30 50-50 weight bearing :)
1min balence on bosu - eyes open
1min - eyes closed
Squats on bosu ball -
15x - eyes open
30x - eyes closed
30x jump squats - eyes open (10 from slightly farther away)
Lunges
30x lunges on bosu - eyes closed
30x one leg jumps on bosu with land position - each leg
30x lunge on balence plate
Arabesque on bosu (was not elegant) hihihih
5 sec x10 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` but again only 40/60 - but better weight bearing capability
Tuesday Sep 11, 2012 #
Cycling 40:00 [3] 11.2 km (3:34 / km)
Physio 10:00 [2]
calf raises - several throughout day
Monday Sep 10, 2012 #
Cycling 2:54:00 [4] 48.0 km (3:38 / km)
Walking 40:00 [2] 3.4 km (11:46 / km)
Sunday Sep 9, 2012 #
Note
(rest day)
muscles are aeky
:)
:)
Saturday Sep 8, 2012 #
Note
5 months - since full Achilles rupture.
Time to start training again.
.... :)
Time to start training again.
.... :)
C • Woop 3
Physio 30:00 [3]
Physio:
Achilles stretch 15secx3
calf raise
- hands on bed x30 50-50 weight bearing :)
1min balence on bosu - eyes open
1min - eyes closed
Squats on bosu ball -
15x - eyes open
30x - eyes closed
30x jump squats - eyes open
Lunges
30x lunges on bosu - eyes closed
30x one leg jumps on bosu with land position - each leg
30x lunge on balence plate
Arabesque on bosu
5 sec x10 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` but only 40/60 - but better weight bearing capability
Achilles stretch 15secx3
calf raise
- hands on bed x30 50-50 weight bearing :)
1min balence on bosu - eyes open
1min - eyes closed
Squats on bosu ball -
15x - eyes open
30x - eyes closed
30x jump squats - eyes open
Lunges
30x lunges on bosu - eyes closed
30x one leg jumps on bosu with land position - each leg
30x lunge on balence plate
Arabesque on bosu
5 sec x10 - each leg
Calf raise - full weight bearing trying for 50/50
30x ` but only 40/60 - but better weight bearing capability
Dancing :) 10:00 [2]
I dance very intensely and get very very sweaty and worked up... so yes, it counts as training...
:)
:)
Running 35:00 [3] 3.23 km (10:50 / km)
did not run the whole thing,
i also did some stairs, x3
20x calf raises x3
climb lunges on a bench x20
monkey bar crossing x3
chin up x3 (hahahaha)
leg lifts x4x2
its was fun, tried to stay slow.
and stop before i felt i needed to.
i also did some stairs, x3
20x calf raises x3
climb lunges on a bench x20
monkey bar crossing x3
chin up x3 (hahahaha)
leg lifts x4x2
its was fun, tried to stay slow.
and stop before i felt i needed to.
Dancing :) (in actual club, hahah) 2:00:00 [3]