{"id":8427,"date":"2021-10-17T08:19:28","date_gmt":"2021-10-17T08:19:28","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8427"},"modified":"2022-02-04T20:29:32","modified_gmt":"2022-02-04T20:29:32","slug":"week-7","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8427","title":{"rendered":"#week 7"},"content":{"rendered":"

Rehab exercises that I do everyday<\/p>\n

1. Squats from a chair<\/p>\n

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

4. Lunges backwards<\/p>\n

Saturday after the race I decided not to do any rehab exercises and do make  up for them another day<\/p>\n

Monday<\/b><\/p>\n

Gym before work this morning with focus on biceps, triceps, back, legs, hips, calves and core<\/p>\n

Rehab exercises where I decided to just do no 3 where I do the gliding bridges with one leg and not both anymore.<\/p>\n

Nice to see the rolling wheel to do one of my core exercises with, it is not always there when I want it.<\/p>\n

After work it was time for indoor bike ride where I now had made sure that I had attached the bike properly into the trainer so I do not get bruised again, black and blue now on the inside of my left knee, the black and blue on my both under arms have started to disappear.<\/p>\n

Distance: 50.06K, speed: 25.3 km\/h, time: 1 h 58 min<\/p>\n

Sunday I just did the squats so after the indoor bike ride I did the lunges backwards and gliding bridges for Sunday.<\/p>\n

Did some extra stretch exercises for my back thighs and butt and foamrolled my calves.<\/p>\n

Tuesday<\/b><\/p>\n

\"\"<\/a><\/p>\n

Really tired legs after yesterday\u2019s bike ride.<\/p>\n

Swim training before work this morning.<\/p>\n

Good that it was mainly buoy and buoy + paddles.<\/p>\n

Interesting with different swimmers, in the slow lanes there was one breaststroker and we were first two, a third came and asked me if I could swim closer to the rope because it was even one more swimmer who could have gone over to the slow lanes.<\/p>\n

Worked on speed.<\/p>\n

Distance: 2150 m, pace: 2\u201933 \/100 m, time: 54\u201956.9 min<\/p>\n

Rehab before I went to bad.<\/p>\n

I was suppose to bike after work but after yesterday\u2019s I felt it in my back after the aggressive position so I ended with to lay on the nail mat<\/p>\n

Wednesday<\/b><\/p>\n

\"\"<\/a><\/p>\n

Swim training before work, it was a bit chillier when I biked to the pool<\/p>\n

Worked on form.<\/p>\n

A bit crowded but I made room.<\/p>\n

Distance: 2150 m, pace: 2\u201937 \/100 m, time: 56\u201907.5 min<\/p>\n

Then well deserved 1h massage in the afternoon. I was especially extra stiff on my right calves, back thighs, hips<\/p>\n

Still a sore lower back and it is not a very good idea to exercise after massage afterwards, tried being at the gym once and it was not a good experience so rehab exercises after dinner.<\/p>\n

Thursday<\/b><\/p>\n

Biked to the gym before work where focus was on shoulders, back, leg, hip and core.<\/p>\n

Did also the rehab exercises.<\/p>\n

In the morning I had an appointment with my physiotherapist where I informed him about my last two runs in the forest where I could first have a normal pace and then on the second run could run faster than normal pace without any protest from my knee.<\/p>\n

I also told him that I was super happy with the race Oct 9th where I did not think that I would run through the finish line but did. Did not suffer afterwards.<\/p>\n

So now I do not have to come and see my physiotherapist if I do not run into any set back \ud83d\ude42<\/p>\n

Will continue with my rehab exercises but do not have to do them every day<\/p>\n

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

Nice with PowerYoga 2 before work.<\/p>\n

No running this weekend because we are visiting my parents for the first time since the pandemic and I have decided to leave my running shoes home.<\/p>\n","protected":false},"excerpt":{"rendered":"

Rehab exercises that I do everyday 1. Squats from a chair 3. Gliding bridges with one leg 4. Lunges backwards Saturday after the race I decided not to do any rehab exercises and do make  up for them another day Monday Gym before work this morning with focus on biceps, triceps, back, legs, hips, calves […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[15,303,24],"tags":[309,275,305,301,310,287],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8427"}],"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=8427"}],"version-history":[{"count":6,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8427\/revisions"}],"predecessor-version":[{"id":8563,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8427\/revisions\/8563"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}