Rehab exercises that I will continue with

1. Squats from a chair

3. Gliding bridges with one leg

4. Lunges backwards

Monday

This morning I did not forget the towel so I could do the rehab exercises at the gym.

Focus on biceps, triceps, back, legs, hips and core

Nice to see the rolling wheel which I love to use for the core

Foamrolled both hips and calves.

No running after work since it is a race on Friday but went out for walk during lunch and after work to get my 10000 steps.

Felt something under my right foot after the run this weekend so I did some foot exercises, like moving in a towel, pick up metal letters into a box and foamrolled my feet

Tuesday

Good workout in the pool where I mainly was using a buoy to not get my legs tired, thinks this is also good for my knee who needs circulation.

Distance: 2150 m, pace: 2’30 /100 m, time: 54’13.4 min

After work I went out for a walk to get my 10000 steps

Rehab exercises after work.

Wednesday

Good swim training before work. For Warm Up it was technique and after that swimming mostly with buoy.

Distance: 2125 m, pace: 2’35 /100 m, time: 55’11 min

Thursday

Gym before work this morning.

Focus on shoulders but had to have lighter weights since I twisted the shoulder, have not figured out yet what happened. back, legs and core.

Did the rehab exercises.

Friday

Finally my first IRL ultra race since the pandemic started. Last year I ran this race as virtual (ran it by myself, suppose to be 50 but ended up being 58K), then ran it again virtuak in March where I ended up with 44K)

I started at 1.04 pm and knew that I would threw in the towel somewhere, my overstrained meniscus would not handle the 20K hilly part at the end, hoped that I would get to Arild and would get longer than 22K.

Some asphalt and dirt roads that I had to walk on. Ended up with 29K and am super happy.

Next week I wil take time off from running and just swim, get massage and do Yoga.