Etikettarkiv: swimming

#week 5

Woke up Sunday without any sore knee. What a wonderful feeling

Continuing with the 4 rehab exercises which I do every day

1. Squat from a chair

2. Gliding bridges with both legs

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Before work I was at the gym, focus on biceps, triceps, back, legs, hip and core. Ended with the rehab exercises where I since yesterday do now one no 2 and two no 3.

After work it was time for a longer indoor bike ride where the goal was to bike at least 50K. Tried to have a fast speed. First time with a fan so I do not get too warm during the bike ride. Believe that I have to bike longer than 50K to get ready for the ultra race beginning of November since I am more effective biking than running. The race that I am getting ready for is 50K

Distance: 50.15K, speed: 26.2 km/h, time: 1:54:53 min.

Tuesday

Started the morning with swim training, focus on speed. Distance: 2200m, pace: 2’31 /100m. Felt good.

Since I have gained weight I went out for a walk to get to the grocery store so I could get my 10000 steps.

Wednesday

Before work it was swim training, focus on form. This morning it was a bit chaotic since some not real swimmers caused disorder, almost crashed into me. Distance: 2150m, pace: 2’34 /100m.

Then after work it was time again for a long run on my trainer = bike ride.

Nice with a fan, forgot to start the pulse watch so I have actually biked longer 🙂 Distance: 30.11K, speed: 26.1 km/h, time: 1:09’09 h

After the bike ride it was time to do the 5 cycle mobility exercises.

Thursday

Glad that it did not rain early this morning when I biked to the gym like Tuesday.

Focus in the gym was shoulders, legs, back, hip and core. I was glad I could do the rolling wheel, the wheel has been gone but today it was there 🙂

Ended with the rehab exercises where I now this week is doing 2 sets of no 3 and 1 set of no 2. Works so much better with the flow mat where the gliding is optimal. And then I realized that I did not have to do the exercise after work since I did it at the gym. Not so sore in my knee either.

Friday 

Started the morning with PowerYoga 2. Focus on rotation. I have had a intense training week so I was glad that we stretched on the right muscles that was tired from the biking.

Then in the afternoon I had 1 hour massage where I was most stiff on calves and back thighs. My masseur showed me some stretch exercises for my butt and back thighs.

Saturday

This morning I didn’t have the luxuary to drive to Frostavallen so it was the usual way, train to Höör train station and then bus to Frostavallen

The trail run was a bit rainy and grey but my legs were fast today and I decided to give it a try to see how my knee would respond but it was with me once again. Did not protest. Had to stop for some horses that came in my direction. A bit colder today so warmer tights and a windstopper over my wool long sleeve. Even if my muscles were tired after 80K biking this week it did not bother me during the trail run. Feels like these rehab exercises have started to heal my overstrained meniscus. Still not running on the dirt roads to get more and more ready for the ultra race beginning of November.

Distance: 9.4K, pace: 8’44 /km, time: 1:22’08 h

Had time to stretch before the bus came and also do the rehab squat from a bench exercise. Stretched also my butt and back thighs

When I arrived in Lund tradition is to go and buy a latte before I got on the bus home.

It felt strange to get on the bus in the front instead on the side now when we have opened up but I am contuinuing to keep distance.

 

#week 4

Having rehab for my overstrained meniscus. Not allowed to run any longer runs right now but can bike long and swim.

Rehab exercises from my physiotherapist that I have to do every day:

1. Squats from a chair, 3×10

2. Gliding bridges with both legs, 3×10

3. Gliding bridges with one leg, 3×10

4. Lunges backwards, 3×10

No 2 and 3 is a combo right now and the goal is to just to no 3

Monday it was gym before work. Regular exercises was triceps, biceps, back and legs, then hips and calves.

Then I did the exercises that my physiotherapist has given me,  the gliding exercises are done on a flow mat which is optimal.

After work it was time for my first indoor bike ride on the trainer. I have forgotten how sweaty it gets inside, goal was to do at least 40K which I also did. Distance: 40.3K, time: 1:28K. Got beat afterwards.

Tuesday it was swim training before work, focus was on speed. I was not sure if my tired legs would slow me down but I did not feel those tired legs during swimming, I just got some minor cramp at the end. Distance: 2225 m, pace; 2’34 /100 m

Physiotherapist exercises in the evening.

Wednesday it was swim training before work, focus was on form. Distance: 2525 m, pace: 2’24 /100m.

Then after work I did indoor biking while watching worldchampionship relay biking. Distance: 30.1K, time: 2:01 h. Foamrolled afterwards.

This week when I have done the lunges backwards I have felt some pain in one little area on my front left thigh so I have not tried to get down too low on that side.

Thursday it was gym before work when I focus on legs, shoulders (for my swimming), back, hips and core and of course the physiotherapist exercises.

Friday morning I really like the PowerYoga 2 classes, was not there last week but nice to be back, a bit more people at the class but still could have social distance.

The last days my right knee has not been sore which I hope is a good sign.

Saturday this morning I had the luxuary to drive to Frostavallen and run my 10K trail run that I cut down to 9.5K since it is too much dirt road at the end and I do not run in dirt roads til my knee feels much better

Today I decided to test to run in a normal pace, this summer I had to run slower to not upset my knee during the run. This morning my knee was with me, did not protest. Super happy!

9.5K, 1’24 h, still walk on the dirt roads.