Running 10 [3] 1.4 km (7 / km)
Physio 50:00 [3]
PHYSIO Streak! 4days !!!!
- I read about streak runners and so I decided to streak physio.
Mr Physio told me, I really have to work on strength, i am good at the balance but strength is lagging.
.. new focus has to be on the dreaded calf raises, i was avoiding them for a reason :) here it goes.
1min balence on bosu - eyes closed (very easy)
Squats on bosu ball
30x - eyes closed with dumbells bicep curls
Side-Front-Side Jump Series Repeat x5: This was stepped up
it was actually hard --- oof I was tired, and wanted to dance more than jump.
10 jumps (side-middle-side) on BAD leg
10 jumps (side-middle-side) good led
30X - 2 legged squat jumps on Bosu - jumping from farther away, told to concentrate on stability
BAD legged lunges 30x on balence plate - eyes closed (no dumbells - just in case for knee)
30x one BAD-legged jump on bosu with land position
30x one good legged jump on bosu with land position
Arabesque on bosu - getting easier 8 sec x 5 - each leg
Calf raise, should be done till exhaustion (maxed out)
30x ' 45/55 - weight bearing
30x ' 45/55 - weight bearing
30x ' 45/55 - weight bearing
30x ' weight all on bad leg - as much as a calf raise i can muster
30x ' put weight on pointed toe, and try and slow descent
30x toes out 40/60 - weight bearing
30x soleus with elastic band
30x soleus with elastic band
30x soleus with elastic band +5pds dumbell on knee
30x ' 45/55 - weight bearing
30x toes out 40/60 - weight bearing
again, not sure of definition of maxed out. But it is tired. :)
Body is a little sluggish, completely normal and expected. Feeling much better though.
Note
very much looking forward to a crazy weekend.
We will see how much of the plan i get done :)
Cycling 21:00 [2] 6.2 km (3:23 / km)
Note
pretty tired, it s going to be a refuelling evening. Except i have to cook for a potluck,... (that will be fun)
:) (what shall I make?, what shall I make?)
Walking 15:00 [2] 1.3 km (11:32 / km)
walking hurts a little so i log it.
:)
Cycling 20:00 [1] 4.2 km (4:46 / km)
Cycling 20:00 [1] 5.6 km (3:34 / km)
stopped at the food market, on the way, was extremely slow and pooped. Long day.
but good, and I am not putting my alarm clock on !
:)
hopefully i will not wake up at 12. hihih