{"id":8474,"date":"2021-11-15T19:10:21","date_gmt":"2021-11-15T19:10:21","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8474"},"modified":"2022-02-04T20:28:16","modified_gmt":"2022-02-04T20:28:16","slug":"week-11","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8474","title":{"rendered":"#week 11"},"content":{"rendered":"

Rehab exercises that I will do this week<\/p>\n

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

2. Gliding bridges with both legs<\/p>\n

Rest week where I will have a running free week and no gym<\/p>\n

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

Slept one hour longer this morning, no gym before work<\/p>\n

Then after dinner I did the two rehab exercises<\/p>\n

Tuesday<\/strong><\/p>\n

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

Good workout in the pool, not too crowded, maybe due to the grey rainy weather but it worked for me \ud83d\ude42<\/p>\n

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.<\/p>\n

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\u2019s \ud83d\ude42<\/p>\n

Distance: 2075 m, pace: 2\u201934 \/100m, time: 53\u201929.3 min<\/p>\n

After work I did the rehab exercises<\/p>\n

Wednesday<\/strong><\/p>\n

No swim training<\/p>\n

Rehab exercises after work<\/p>\n

Thursday<\/strong><\/p>\n

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.<\/p>\n

Rehab exercises after work<\/p>\n

Knee feels much better, not so sore anymore.<\/p>\n

Friday<\/strong><\/p>\n

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.<\/p>\n

I really enjoy this PowerYoga 2 before work Friday mornings.<\/p>\n

Focus was on hips<\/p>\n

Rehab exercises after work.<\/p>\n

Saturday<\/strong><\/p>\n

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

Finally I could join Openwaterswimclub group training, it has been awhile since last time since I had to prioritize my running.<\/p>\n

Different techniques with a great bunch of good swimmers.<\/p>\n

Got some cramp during fin training, first in one of my toes on my right foot but then cramp in my left calf.<\/p>\n

Distance: 2550 m, pace: 2\u201929 \/100m, time: 1:03\u201941 h<\/p>\n

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.<\/p>\n

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

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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[15,303,290,24],"tags":[263,305,312,310,264],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8474"}],"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=8474"}],"version-history":[{"count":6,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8474\/revisions"}],"predecessor-version":[{"id":8561,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8474\/revisions\/8561"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}