Training Log Archive: 007In the 7 days ending Mar 10, 2013:
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Sunday Mar 10, 2013 #
walking 30:00 [0]
Walk up and back to Ruchweid (from where we parked part way up the hill) to watch the most hilarious ski racing- the skis were made from the curved wooden slats from wine barrels so noone had any control, the1 m high jump produced some particuarly spectaculat crashes.
Strength 10:00 [0]
Saturday Mar 9, 2013 #
Running 21:00
shoes: Nike Lunar Glide #2 white
Gloriously happy run :) Ran from Wangen to Galgen (flat with some uphill at the end) and had no pain or even stiffness from my knee tendon. Running felt reasonably natural although slow. I had some pain in my left knee from ITB tightness.. Right ITB also sore from hard rolling yesterday.
It was so warm that I after 5 minutes I was down to my singlet and shorts, feeling indecently naked after a winter of layers. Lots of singing birds, little snow drop flowers in the fields and a day of preparing our garden :)
It was so warm that I after 5 minutes I was down to my singlet and shorts, feeling indecently naked after a winter of layers. Lots of singing birds, little snow drop flowers in the fields and a day of preparing our garden :)
stretch/yoga 10:00 [0]
stretch and self massege in evening
walking 30:00 [0]
knee good.
Friday Mar 8, 2013 #
stretch/yoga 5:00 [0]
morning stretches
Strength 5:00 [0]
quick morning knee rehab excersises
Running 5:00 [1]
Attempted run, knee felt stiff and a little sore- a few weeks ago I would have kept running to my planned time but i have to stick to what feels natural.
Strength 15:00 [0]
Balancing practice with th eaid of several channenging contraptions at the physio.
The physio massaged the sore spot on the tendon (only found when knee is bent) which I have always avoided touching. This seemed to make my knee feel alot freer in the following days. She also put a fancy bit of tape over the area to increase blood flow. At home I read a good article about MCL ligament lingering pains and scar tissue.
The physio massaged the sore spot on the tendon (only found when knee is bent) which I have always avoided touching. This seemed to make my knee feel alot freer in the following days. She also put a fancy bit of tape over the area to increase blood flow. At home I read a good article about MCL ligament lingering pains and scar tissue.
Strength 40:00 [0]
15min abs/core, 15mins glutes/core, 10mins knee rehab
stretch/yoga 10:00 [0]
big stretch and itb etc rolling
Thursday Mar 7, 2013 #
Strength 10:00 [0]
riding 30:00 [1]
longer ride on th eway home, no pain
Wednesday Mar 6, 2013 #
walking 30:00 [0]
evening walk, knee felt ok
stretch/yoga 10:00 [0]
riding 10:00 [1]
Tuesday Mar 5, 2013 #
stretch/yoga 5:00 [0]
morning stretches/mobility. knee felt ok, though decided not to run as I could still feel it overnight.
Strength 25:00 [0]
20mins knees (quad/vom contractions, leg lifts, small squats, hamstrings)
5mins calf/achilles from step (1min double raises, single leg drops w straight and bent leg).
5mins calf/achilles from step (1min double raises, single leg drops w straight and bent leg).
Strength 10:00 [0]
physiotherapy massage
balancing excercises on some various wobbling contraptions. knee a bit stiff to straighten after an excercise.
balancing excercises on some various wobbling contraptions. knee a bit stiff to straighten after an excercise.
riding 10:00 [1]
to/from work, knee felt ok.
Strength 25:00 [0]
feet, ankles, lower legs
stretch/yoga 10:00 [0]
vicious ITB roll
Monday Mar 4, 2013 #
stretch/yoga 10:00 [0]
Morning stretch/mobility. As usual the knee was a little stiff on waking and could feel it during the night.
Note
physio ultrasound and massage
riding 10:00 [1]
Ride to and from work. Knee a little achey.