Rehab Review - Week 9 - Feb 26 to March 4

Monday I had planned a double session but I had a struggle of a day with my depression and decided to give the aqua-jogging a miss. About two-thirds through the session I had cramp problems in my good foot and had to drop the pace. I finished the distance for the session though.  

Tuesday was another planned double session, and while my mental health was much better it wasn't enough to get me through two sessions. I decided instead to extend the aqua-jogging to a full hour. That single session is double my weekly run target. 

I should have looked further ahead though. Wednesday there isn't a swim option on the timetable at bucksburn. There is only a public session which meant I could do more aqua-jogging. Only I arrived to find they had decided to close the pool so that all the staff could get home safely and avoid the "Beast from the East" as the latest flurry of snow has been upgraded by the media to world ending weather disaster. 

Rather than just take a rest day I decided to get ahead of my weights session rather than leave it to the weekend. 

Thursday I had an aqua-jogging / swim double session planned, but the pool closures caught me again. I managed to get the aqua-jogging session in and squeeze a very short swim in while the pool was emptying.

Friday I decided to have my first attempt at biking. I went to the office gym and sat on the exercise bike at the lowest setting for 15 minutes. It was much easier than I expected, and I should have been at this much sooner. I easily spun out an easy 15 minutes at almost no effort. It was actually easier on my ankle than doing aqua-jogging reps has been. 

Saturday morning I went to the pool and did a steady 30 minute swim. My ankle feels much better today, almost like a normal minor ankle injury. The sort of thing I have trained and raced on many times over the years. 

Sunday morning I went to the pool again and did a set of 6x 200m reps starting every 4:30. This time last year I did this set in 3:21-3:26 each, today they were 3:34-3:42. Nearly 2 seconds per length slower. I am struggling to blame that all on the overly-safe turns and gentle kicks now. My fitness is definitely more of a contributing factor. Hopefully after Wednesday I can get back to some serious fitness work. 

In the afternoon I did a weights session and a double core session to round out my week. While my aerobic fitness is not the best at the minute I can't really complain about my core and upper body strength.

Despite losing one swim session and shortening another this week, I still managed to get through my swim miles for the week. I also had my first go on the bike this week, only on an exercise bike at a very low level, but it is definite progress. 


Targets - Swim 3.0 miles, Bike 3.0 miles, Run 0.2* miles.
Stretching session x0, Core session x2, Weights session x2.

Monday - Swim 1,800m in 48 mins. 

Tuesday - Aqua-jogging 63mins ~700m.

Wednesday - Weights session. 

Thursday - Aqua-jogging reps 25mins ~320m.
Steady swim 400m in 8 mins. 

Friday - Exercise bike 15mins, 3.9miles.

Saturday - Swim 1,550 in 30 mins. 

Sunday - Swim reps 1,300m in 30 mins.
Weights session.
Core session x 2.


Actuals - Swim 3.1 miles (5,050 m). Bike 3.9 miles. Run 0.6* miles. 
0 short core, 1 short light weights and 0 stretching / rollering session. 0 mins of yoga.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 19.9, (14.2), [15.6], 
B 3.9, (3.0), [3.3],
R 3.6*, (0.6), [0.7].
Core      - 15, (12)
Weights - 15, (12)
Yoga      - 0, (0)

*Includes aqua-jogging.