In Savognin. Undulating run with even 10minutes in a patch of lovely open forest with soft ground. Knee was good, though still a bit uncertain making turns.
Fun evening Volleyball tournament with TSV. Played 5 15min games, our leam ended up last so we just spectated the finals. Didn't jump about as much as I normally would but the knee held up totally fine. Had a few good flukey shots and a few total disater hits..
Sore leg muscles from the last few days are back to normal feeling.
Morning run on the flat, continuous running pretty much pain free. Tried some curvy corner running which my knee was a bit clumsy at. Left ITB tightened up a bit in the last 5mins. Still a bit of muscle hangover from monday.
12 PM
Strength10:00 [0]
balancing excercises after physio (ultra shound and massage)
7 PM
Strength15:00 [0]
core. most other muscles still to sore for more strength..
Water running, no intervals as my legs were feeling sore from yesterday, but still a steady effort (no other option as I have to work reasonably hard to keep afloat!) . Some 'drills' and surges.
No pain though a little stiff to fully compress knee :)
swimming15:00 [2]
10mins before and 5mins after pool running. Also no pain, even with a little bit of breaststroke.
walking20:00 [0]
walk home from pool, legs feeling quite sore (quads and calves, from the strength training and perhaps also pool running).
Probably don't need to log walking as an injury gauge any more, as it's pain free!
Another succesful run on the flat. Focussed on good form, quick steps and trying to switch on my glute muscles. I wasn't trying to push the pace but the focus on quick legs made HR quite high. Pain negligible, left knee/ITB also quite good.
7 PM
water running25:00
Back in the pool (school holidays over!). Had it completely to myself :)
5mins warm up, 5m, 5m, 3m hard with 1min rec. Then decided knee was getting a bit sore and did 10mins Swimming, then 5mins more running.
swimming10:00 [2]
Freestyle
8 PM
Strength48:00
TSV running group strength training. 40mins mix of core, legs, upper body. Then 4 rounds of step ups, bench spring overs, slalom running. Took the last ones carefully but felt OK.
Running5:00 [2]
A little bit of running at TSV training. Knee was a little achey after swimming and some excercises, but actually felt better running and by th end of the evening not really sore either :) feel like my injury has had a little breakthrough in recovery. The stretches, massage and stability/strength is definately helping, though still have to be very careful not to get carried away.