Rehab exercises that I will do every day this week:
- Squat from a chair 3×10
- Gliding backwards lunges 3×10
- Gliding bridges on one leg 3×10
Monday
This morning it was time to get to the gym for the first time this year. Cough is finally gone.
Very obvious that I had not been there in a while. Chinups could I only do 1 time barely 🙂
Last time they were adding two extra rooms and now those have been finished so machines had been moved around but good to be back.
Rehab exercises were done before I left the gym.
In the evening it was time for brutal intervals 4×4 min with 2 minutes rest.
Tuesday
This morning it was time for my first swim this year, since it had been for a while I had decided to swim for 30 min. I had been missed 🙂
When I had my cool down I could not understand why my bathing suit was so loose on the shoulders.
When I got back to the locker room I realized that I had forgotten to take of my linnen. One other swimmer thought that I might have been cold 🙂
Wednesday
Swim for 30 minutes before work, speed was improved and no linnen over the bathing suit.
After work it was time for 7×2 min hilly intervals, had reduced the rest to 2 min which was perfect, got back to the starting point and then in a short moment it was time for the next interval.
Was sore in my butt and calves but now I have caught up with the training program preparing for Hoka Torekov-Båstad and while only do intervals once a week, think that my feet and legs will be more happy.
Afterwards I foamrolled both my calved and feet
Thursday
Feet and calves were not so tired this morning.
Gym before work but forgot my towel so I could only do rehab squat from a chair.
And then after work I did gliding backwards lunges.
Friday
This morning it was time for my first PowerYoga 2 this year now when my cough is gone.
Felt also that I had not done Yoga in a while. Tough with balance and standing in certain poses felt tough that normally do not feel tough. Need to be there Friday mornings from now on.
Saturday
I drove to Frostavallen earlier to get a head of the Tjörnarparen runners, Tjörnarparen is a race with the following distances: 50K, 100K, 50 miles and 100 miles. They started at 9 am 17K from where I was and I started from Frostavallen about the same time. From time to time I looked back so I could step a side if I would see runners coming.
The goo was frozen, was not so pleasant for my left foot who is a bit upset after the intensive interval training lately but next week it will be more normal training with intervals once a week.
It was still pools of water that I had to deal with with ice on the top.
The sun was out which was really nice.
After 1h 17 min when I was running back on white I saw three runners running the 50K distance and then the high light of the day was that Kilian Jornet passed me in a high speed, I cheered him on 🙂 It is true he ran Tjörnarparen 100 miles.
It was heavy running, I felt it in my calves after two interval trainings. I decided to increase the distance a bit. I had a great day in the forest and my knee feels better and better and now I have started to run more on some of the dirt roads, that is my goal March 26th when I will run Hoka Toreko-Båstad, run more on the dirt roads but still avoid the asphalt.
Sunday
Rest day which I have spent watching the Olympics
Weight journey
Still have a long way to go but it is going down now when I am back with training.