Rehab exercises that I will do this week

1. Squats from a chair

2. Gliding bridges with both legs

Rest week where I will have a running free week and no gym

Monday

Slept one hour longer this morning, no gym before work

Then after dinner I did the two rehab exercises

Tuesday

Good workout in the pool, not too crowded, maybe due to the grey rainy weather but it worked for me 🙂

Last week I felt a bit in my right shoulder. Too much paddle exercising can cause that, I changed to smaller and have more shoulder exercises at the gym to build up strength.

So I was not sure about how 3×500 m paddles and buoy would work for the shoulder, decided to start with paddles and buoy on the first 500 and see how the shoulder would respond, it did not complain at al during the three 500’s 🙂

Distance: 2075 m, pace: 2’34 /100m, time: 53’29.3 min

After work I did the rehab exercises

Wednesday

No swim training

Rehab exercises after work

Thursday

During the afternoon the phone rang, I did not recognize the number but got voice mail and listened and realized I have totally forgot my massage time but I was asked if I would be able to get there asap and get 45 min so I biked in super speed to massage, got some water and then got my massage and apologized more than once. I was stiff on my calves, hips, butts, back and neck.

Rehab exercises after work

Knee feels much better, not so sore anymore.

Friday

Ob boy was I tired when the alarm went on in the morning, part of me wanted to go back to sleep but realized that I had Yoga which motivated me to get up.

I really enjoy this PowerYoga 2 before work Friday mornings.

Focus was on hips

Rehab exercises after work.

Saturday

Finally I could join Openwaterswimclub group training, it has been awhile since last time since I had to prioritize my running.

Different techniques with a great bunch of good swimmers.

Got some cramp during fin training, first in one of my toes on my right foot but then cramp in my left calf.

Distance: 2550 m, pace: 2’29 /100m, time: 1:03’41 h

Next week I am back with a regular training week where I will test to run two shorter hilly runs before the longer trail run.