This is the first time in a while that I start the week not ahead of all the numbers. Now that biking is back in the programme, even the easy numbers for this week completely swamp the 15 minutes of easy exercise biking that I have done so far this year. Running also looks enormous, with 2 miles on the plan when I have only done 3 miles of aqua-jogging so far.
Monday started with Club swimming. The session as written was not possible in the time but we worked through as much of it as we could.
Tuesday evening was the Triathlon Scotland Club Roadshow which I 'volunteered' to attend for the Club. It was actually better than I expected but it did mean that I had to rework my plans for the week. I decided the easiest hing was to go to the gym and put some miles into the exercise bike given the time I had.
Wednesday was my last trip to the fracture clinic, and I have finally gotten rid of the supportive boot and started some physio. The general advice was to do what I can but build up slowly and carefully. More specifically I was given a list of some exercises to do to build up the lost muscles and mobilise the ankle. I went to aqua-jogging in the evening before building a programme in my phone and running through the list. The one-legged calf raises that I can easily do sets of 20 on my left, I can't even get my heel off the ground for one on the right. There is some significant work to do here.
Thursday I took my build-up instruction literally and went out for a walk at lunchtime, and another walk before swimming. Both only about a mile but each of them was about the limit of what I can do before I start to stiffen the ankle and develop a pronounced limp again. At the pool I did a reps session with short recoveries. Nothing spectacular but enough to keep my pace progressing week on week.
Friday I went for a walk at lunchtime again and then I had planned to go to the gym at work and sit on the exercise bike for half an hour, but I couldn't find my id card to access the gym. I decided instead to take the mountain bike out and do a slow and careful loop around Dyce. My ankle didn't like that very much and swelled (apple dictionary doesn't like swole?) up like a balloon, but the mountain bike liked it even less. It was horrifically rusty and drivetrain, shifting and pedal releases were all somewhere between scratchy and completely non-functional, even after emptying a can of GT85 over them.
Saturday I went to the pool for an easy morning, then after fighting some garmin issues I put in a simple set of reps. Then we went through to Elgin to visit my parents and collect Dexter. Tried a few steps of a jog with him but that wasn't happening at all so we just did a walk with Mrs M.
Sunday I did my weights and core and physio sessions, despite some interference from Dexter.
Not managing to run this week was disappointing and covering that by doing extra walking and getting my step count up to a 10,000 per day average doesn't make it feel any better. I thought I was further through my recovery and that I would be able to at least jog on it this week. Also if I had known I was going to miss it I would have done more aqua-jogging earlier in the week to cover some of those missed miles.
Getting out on the bike on Friday was a bonus, but it wasn't enough to convince me that I can start cycling to and from work yet. Getting rid of the boot and getting some physio exercises has been a measurable step forward.
So all in it feels like decent progress this week. Just not the huge leap forward I am looking for. I am missing running now, even a slow jog round the block would be nice.
Targets - Swim 3.0 miles, Bike 12.0 miles, Run 2.0* miles.
Stretching session x0, Core session x2, Weights session x2.
Monday - Swim with TPT 1,900m in 49 mins.
Tuesday - Exercise bike 10.8 miles in 40 mins.
Wednesday - Aqua-jogging 40mins ~440m.
Physio exercises.
Thursday - Swim reps 1,750m in 35 mins.
Friday - MTB 4.2 miles in 39 mins.
Saturday - Swim reps 1,300m in 30 mins.
Sunday - Weights session.
Core session.
Physio exercises.
Actuals - Swim 3.2 miles (4,950 m). Bike 15.0 miles. Run 0.3* miles.
1 short core, 1 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 23.1, (17.2), [18.9],
B 18.9, (15.0), [16.5],
R 3.9*, (3.6), [4.0].
Core - 16, (14)
Weights - 16, (14)
Yoga - 0, (0)
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