{"id":8396,"date":"2021-09-25T14:38:51","date_gmt":"2021-09-25T14:38:51","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8396"},"modified":"2021-09-25T14:38:51","modified_gmt":"2021-09-25T14:38:51","slug":"week-4","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8396","title":{"rendered":"#week 4"},"content":{"rendered":"

Having rehab for my overstrained meniscus. Not allowed to run any longer runs right now but can bike long and swim.<\/p>\n

Rehab exercises from my physiotherapist that I have to do every day:<\/p>\n

1. Squats from a chair, 3×10<\/p>\n

2. Gliding bridges with both legs, 3×10<\/p>\n

3. Gliding bridges with one leg, 3×10<\/p>\n

4. Lunges backwards, 3×10<\/p>\n

No 2 and 3 is a combo right now and the goal is to just to no 3<\/p>\n

Monday<\/b> it was gym before work. Regular exercises was triceps, biceps, back and legs, then hips and calves.<\/p>\n

Then I did the exercises that my physiotherapist has given me, \u00a0the gliding exercises are done on a flow mat which is optimal.<\/p>\n

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.<\/p>\n

Tuesday<\/b> 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\u201934 \/100 m<\/p>\n

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Physiotherapist exercises in the evening.<\/p>\n

Wednesday<\/b> it was swim training before work, focus was on form. Distance: 2525 m, pace: 2\u201924 \/100m.<\/p>\n

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Then after work I did indoor biking while watching worldchampionship relay biking. Distance: 30.1K, time: 2:01 h. Foamrolled afterwards.<\/p>\n

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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.<\/p>\n

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

Friday<\/b> 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.<\/p>\n

The last days my right knee has not been sore which I hope is a good sign.<\/p>\n

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<\/p>\n

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!<\/p>\n

9.5K, 1\u201924 h, still walk on the dirt roads.<\/p>\n

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 <\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[15,24],"tags":[283,275,305,308,271,307,301,306],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8396"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8396"}],"version-history":[{"count":4,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8396\/revisions"}],"predecessor-version":[{"id":8407,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8396\/revisions\/8407"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}