Gym

I wanted to rest my right knee after the issue that I had during the City Trail Run Saturday.

So instead of sitting on the Trainer I headed to the gym after work.

Did everything except the leg exercises

Focus was on triceps, biceps

For hips I did the ”commutation of the leg”, top of the leg, clam, fire hydrant, donkey kick, circle, bridges, squat to side, superman.

For core I did rolling toe plank, plank, boat with 10KG weight, rolling wheel

Calf exercises

Foamrolled calves, back thighs, hips and right knee

Stretched

Swim

Tuesday morning it was time for my first crawl class with some other of the qgroup triathletes.

Started at 6.30 am.

First we were asked to swim 100 m. Some of us did breath stroke, some crawled.

Then we tested our boyancy both on our backs and stomach.

Then the kickboard was used.

Different crawl techniques.

The challenge now is that I need to learn how to breath properly but there is hope.

Bike

After the swimming it was time for biking after work.

Bought 2 bananas and then started my long ride.

Had approximately 1h Distance and 1h Endurance

Tried to bike as aggressively as I could but I cannot sit in that position 100%.

Turned out that the bike sensor did not work properly on the Distance ride so I had to pair again before the Endurance ride.

Glad that I moved the Trainer closer to the side table.

Tried to take it easier due to my knee issue.

Massage

Wednesday I had 1h massage after work.

I felt stiff in my calves, back thighs and neck.

Per is very good with massaging my neck and get it back on track. He massaged my calves which were stiff all over, my back thighs which got more soft afterwards, my shoulders and neck.

This will be a life saviour during my preparation for HIM.

Felt like new human being after that 1h.

Decided not run due to the knee issue I got on my run home to the train station, after my trail run. Had been wanting to rest my knee so I can run my trail run next weekend.

Gym

Before it was time to drive to my parents over Easter I ate breakfast with Wille and then I biked to the gym.

Still no leg exercises but focus on back, shoulders.

For hips I did the ”benpendling”, top leg, donkey kick, fire hydrant, bridges and the hip tabata it was squat to side and superman.

Core: Rolling toe plank, regular plank, boat with 10KG weight, rolling wheel.

Stretched.

Run

Good Friday I decided I would test my knee and run a short run around the neighbor hood. The sun was out, a bit chilly but so nice to run near the water and in the forest

Distance: 3.49K, average pace: 6.43 min/k.