untitled

Gym session today. Had big plans on running 3 km + developing intervals into 30 secs x10, but as soon as I started I felt I wasn't on top. Something was wrong. I was faint, weary, energy-less and was worried I might pass out. Not sure why, but interval cycling almost killed me, and even though I did feel a bit better once that was done and I'd finished all the strengthening, I thought it might be best not to take on the huge effort that running would be. I think I actually don't work out enough to improve my stamina. Running twice a week, especially the distances I'm doing, simply isn't enough. I'm still very unfit, which is annoying. Nevertheless, I know I'm not doing 100% in interval cycling - it's so bloody hard! Meh. One of those moods. Regardless:

10 mins cycling
Interval cycling
Leg press: 70 kg x3 (better than usually, once I pulled myself together, got over myself and went for it)
Leg curl: 39 kg x3 (easy peasy, might need to increase here)
Leg extension: 14.5 +17 + 17 kg (wow improvement! and it felt a lot more natural than usual)
Lunges (pain pain pain and unbalanced, but worked)
Squats: (see above)
Ski jumps (trying to increase difficulty on this one by speeding it up for example)
Bending (need to keep this up as I don't have Mr Physio checking mobility every two weeks)

Intending to go tomorrow/Sunday and do another strength session + running, or just running. Depends on mood, but really should try and get 3 sessions in this week. We shall see. I'm in a weird, slightly discomforting mood at the moment...

x

good

10 mins cycling
Interval cycling
Leg press: 70+70+70 kg
Leg curl: 39+39+39 kg
INCREASE! Leg extension: 3x 14.5 kg
Lunges
Squats: no weights
Ski jumps
Bending
Running: 3 km (lvl 10-10.5) ~20 min

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the trick with rehab

I'm about to let you in on a little secret. It is so secret in fact, that only I know this, and I only know because I figured it out today, just now, ten minutes or so ago. Perhaps I am the only one in the world who knows this fact, for I have not heard anyone else say it in this particular way. CJ has mentioned it, but hardly as specific as what I am about to divulge.

Take a deep breath. You're about to be let in on the big secret to successful rehabilitation. Yes, I told you it was big. I figured it out. Drum roll please...

DO NOT OVERDO IT!

Simple as that. It's rather self-explanatory. Had a good session today and even squats and lunges were fine (CJ e-mailed a reply to my question and basically said it will hurt, but as long as it's bearable, deal with it: push through) and running 3 km felt ok too. Actually, when I was finished I felt good - alive, alert, and able to do more! But I said stop, hold on a second, let us think here. I'm taking the double recommended dosage of painkillers at the moment and I've just had a setback in pain levels. Is it a good idea to continue? What are the chances I'll take it too far?

So, good me stretched, showered and went home, proud and happy about a good 1 ½ hours' work.

Quit while you're on top, isn't that what they say?

x

'cause we're cool like that

CJ now signs his e-mails simply "/C".

Yeah, that's right.

x

4 months

May 25 2011 I was at Sophiahemmet in Stockholm, prepped for surgery. In my lovely room with TV, locker and curtains for privacy, I lay down for my fourth knee surgery in 7 years; second in 8 months.

That was four whole months ago. 1/3 of the total rehabilitation time.

Now, September 25 2011, I have run 2.5 km, started interval running (60 secs intervals), and doing squats and dynamic lunges. Even though the knee feels far from 100%, or even 80%, even I can admit I'm a far cry from what it was on Day 1, or even the day before the surgery (in terms of capability).

Before the surgery I had not run once since July 2010, not been cycling any longer periods for a while either, and certainly not done any intervals at 14.5 km/h. It's painful, it hurts, it aches, but sometimes I think about this progress and smile. There is a long way to go still, but 30% is done, and in a few months I'll be able to try sporty things. But that is looking a bit too far ahead. One week at a time, lady.

However, the completion of four months post-op has awarded me a voucher of 4 nashi pears, now posted on my wall. Considering the effort yesterday, I thought I deserved all four of them.

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Tony

Thank you.

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Run for your life...

...that's what I did today. Like I promised, I went to the gym to make up for yesterday's disastrous training session. And made up for it I did. Knee felt crap even though I'd taken 500 mg of whatever substance I'm taking to reduce irritation. I wasn't confident and in the stairs up to the actual fitness suite it almost didn't want to cooperate at all. But I had to pull through. Cycling went fine, then I took away the weights for squats like Mr Physio said - and it felt a lot better, however not good. Lunges also painful, but not to the same extent as yesterday. This pain was bearable. So I did all that. Then on to running.

I ran so hard and fast that I almost threw up. After 2.5 km at speed 10.0-10.5 I had to stop and rest before moving on to intervals. Could barely breathe and felt sick. Don't know if stamina is so bad and down, but it felt like a great effort. Knee held up alright, got better after maybe 1 km or so. Then intervals. Kept to the 60 secs intervals x5 and held speed from 13.5-14.5 km/h - great, great effort! Once I was done I was ready to throw up but didn't, thankfully. Again, great effort and good to see the knee holding up in running, even if it's acting up during strengthening.

Hopefully next week's sessions can feel a bit better as I will now be on painkillers (double recommended dose) for a week. Please, please, feel ok. Running next week promises 3 km + 30 sec x10 intervals. Yeah, not looking forward to that, but in a way it felt so good to be able to perform such an effort. Feeling the heart beat a million beats a minute, sweat flowing down the whole body, face flaming red, and legs urging you to sit down, lie down - anything!

And to think, a year ago I couldn't run at all.

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I did it

I e-mailed CJ. Today's training was disastrous and for the first time I cut it short. Leg press was killing at a mere 70 kg and the squats were too much to handle. I completed the interval cycling + all three leg machines, and that was it. No running, no ski jumping, no lunging. I feel awful about it but I couldn't continue. Far too painful. CJ's reply was sadly short but comforting. He wasn't too worried about it, but said I should go on painkillers for a week and try to avoid stairs (I've been walking a lot here) and take away weights for squats. Appreciate having him to ask, even if he really can't say much. E-mailed him back now asking whether it's best to just push through the pain or not. We'll see. So, the shortest summary yet:

10 mins cycling
Leg press: 70+70+70 kg
Leg curl: 39+39+39 kg
Leg extension: 12+14.5+14.5 kg
Interval cycling

I suppose this only gives me 3 nashi by the end of 4 months, but I'm fully determined to make up for today's disaster tomorrow. I will do squats, ski jumping and lunges + running + interval running. It's per week it counts, not per day, even if this organisation of training obviously isn't ideal. I'll be honest with you few readers, I'm starting to feel despondent about this thing. It's taking such a long time, I can't do anything, and it's not getting any better. I know, I know, it takes time and so on, but I don't know how much more I can take. Watched a dance class today and all I could about was that I'll probably never do that. I will most likely be able to do simple things, but dancing is such an effort for the knees. Basketball? Forget it. Football? Not a chance. And if I'm to go anything by the feeling I'm having now, it's like it won't be good this time either. Like it's not supposed to happen for me. Like this is my lot in life. Perhaps that's not the case and it's at any rate far too early to say, but my confidence and even motivation are failing me. It's a bit scary, like I can't control it, and I don't like it. But I don't know how to solve it. I'm going to quote Ted from How I Met Your Mother here:

"Its just, everyday I think I believe a little less, and a little less… and a little less, and that… sucks."

Yeah, pretty much.

x

Bad, JoJo, worst

Absolutely no new low in training today but certainly not good. Squats went better than usual - I think I'm getting the hang of free bar now - but lunges and leg press were killing. Still considering e-mailing Mr Physio because let's face it: in two months I'm supposed to be doing sportsy stuff! Soon I will begin running short intervals and stairs! So far from that point right now. Anyway:

10 mins cycling
Leg press: 65+70+70 kg
Leg curl: 32+39+39 kg
Leg extension: 12+14.5+14.5 kg
Interval cycling
Lunges on board
Squats: bar only (20 kg)
Ski jumps: 3x 40
Bending
Running: W500m R2,500 m

Very happy I went with a nice gym, even if it is expensive. Makes this whole crap a little more bearable even if it is borderline right now. I am sick of it and I want a normal life. I know that's what I'm working towards at the moment, but I'm done with having a bad knee. Is it too much to ask to have some good luck flow? 8th year and counting since I had a fully functional leg. Add to that that my hearing apparently is quite bad (can't hear certain noises and when there is buzzing, I'm lost) and that I've had bad eye sight since I was 10, and I might as well jump off a bridge.

Just one of those days. Again.

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Seriously!

Knee is killing me. Ki-lling! Was stupid enough to wear shoes with a mini heel on yesterday (tiny heel though and very stable shoes in general) to the welcome party. Should have known better. But we only walked for about 15 minutes to get there and the party went on for about 3 hours - I even sat down for part of it! Apparently over estimated my abilities.

It's not swollen or anything, just painful and a little stiff. Thankfully the gym is closed today so I can't go even if I wanted to. Tomorrow is a normal session again. Took some painkillers so let's hope it'll clear up.

One of those days today. And not the good kind...

x

rest

Comment from Tony:

"[...] Sure it's understandable that there should be some pain, and plenty of discomfort during the rehab. That said, surely extreme pain is a bodily warning sign that you're doing damage? [...] sometimes it's gotta be better to say actually, no, this knee needs a break [...]"

You are completely right of course. My problem is I don't know how much pain is ok pain, and knowing my inner lazy nature, I'm worried I might be "taking advantage" of the situation. However, I do believe that the pain I felt during squats last time was a tad over the limit of what should be accepted so this week I shall only be doing strength 2 times. I'm supposed to do it 2-3 times a week so it's not cheating, not really. Besides I have been walking a lot (too much) up and down stairs and in bad shoes. Now wearing trainers instead when I know there's a long walk ahead, and the difference is gobsmacking. With trainers I can take so much more effort.

Therefore, in light of this, I shall only be doing upper body work today. Thought I'd get a little bit of cycling in (only very light mind) and attempt to get some shape into the arms. Other than gym, taking it easy with walking and focusing on studying instead. Will try and have a calm day after a whole day of walking as yesterday for example. Don't want to overdo it!

Thanks Tony. Sometimes what you need is to have someone else say what you, really, already know but for some reason don't particularly want to accept.

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Painful gain

Today's training was not far from a disaster. The cycling felt ok, but not 100% and the same trend continued in leg press. When I got to the squats I was willing to throw in the towel. The pain. Insanity. But I pulled through and the running was ok, even the intervals. Came up to a nice pace at level 13 (13 km/hour) and I feel like I can do more. Summary follows:

10 mins cycling
Interval cycling
Leg press: 65+70+70 kg
Leg curl: 32+39+39 kg
Leg extension: 12+12+12 kg
Squats: bar only (~20 kg) 3x 10
Lunges: 3x 10 (both legs)
Ski jumps: 3x 40
Bending
Running: W500m R2,000m
Intervals: 60 secs x 5 (lvl 12.0-13.0)

I'm thinking to throw away an e-mail to Mr Physio. I haven't done excessive training this week, even if I have admittedly been walking a lot in bad shoes. But if it's 32 degrees, how do you expect me to wear trainers?

Well, smelly feet here I come!

x

3.7

According to a counter, it has been 3.7 months into rehab. As a little goal, I've decided to treat myself to a voucher of 4 nashi (Japanese pears) when I hit 4 months. A little treat for good effort and for not giving up along the way (assuming that I don't until then). The reason I chose nashi is because they're quite expensive but very delicious, so it would be something I'm willing to work for.

4 months would also signify 1/3 completed of this crap, and I happily welcome this milestone, even if I think I should be further ahead at this point. I've now decided to go for the nice gym at least until Christmas to make sure that I do all I can to fix this knee once and for all. I am taking no chances here if I can avoid it. 

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Discoveries

I'm in week 16! Oh my! Time moves fast when you're having fun...

15 down, 37 to go!

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Week?

I've lost count of the weeks. 3 ½ months anyway, so must be somewhere 14-15 weeks. Will find out. Anyway, went to the other gym around here today. Disgusting. One room, maybe 1/4 of a basketball court, carpeted floor and terrible machines. Well, actually, had they had a good treadmill, I would have been able to stay there and not consider fancy gym. The treadmill was bubbly and it felt like running outside in the forest. Got the programme done in the end, however. With a lot of pain throughout and after. Now on painkillers.

10 mins cycling
Interval cycling
Leg press: 60+60+70 kg
Leg curl: 35+35+35 kg (sitting one)
Leg extension: 10+10+15 kg
Squats: 10+20+20 kg
Ski jumps: 3x 40
Running: 2km (think so at least. weird treadmill)
Lunges on board: 3x 10 (both legs)
Bending

So much pain :(

x

Gymming!

Finally got around to visiting the gym. The most amazing gym I've seen (blogged about it here: http://jojosvensson.blogspot.com/2011/09/gymming.html if you're interested in details).

10 mins cycling
Interval cycling - did all 18 minutes straight.
Leg press: 65+65+65 kg
Leg extension: 5+12+12
Leg curl: 25+32+32 kg
Squats: 3x bar (20 kg)
Lunges on board: 3x10 (both legs)
Ski jumps: 3x 40
Running: W500m R1500m (lvl 8.5)
NEW! Interval running: 5x 60secs (lvl 11.5-8)

All in all a good session, despite some bad pain in squats (they only had free bar) and lunges. It does, however, feel a lot better afterwards than it did before. Interval running felt really good! I was surprised but got up towards level 12 in speed and even if it is only for 60 seconds, that's a clear improvement.

At the same time I couldn't help but start thinking as I sat on the mats considering the coming year. Even though the amount of training has been cut down a lot, to only 2-3 times a week (meaning there is plenty of time for leisure) I want to be able to train as much as I like, to do things and not worry about the knee. I know it's only for now and it's all in order to live normally later and all that, but it still sucks. And I want to play basketball. I want, I need, I must! Because it's not like I can do something else instead. What, chess? Every fun sport requires good knees, and even if physio said I'll be able to do everything, that doesn't mean do everything all the time. This moment is just one of those where it strikes me, where the world around stops moving for a second and the conditions under which we live become apparent, snuggling down beside you. Someone spin the globe, please?

At the same time, I think it is very good that I'm not at Holloway this year. Just seeing new people being added to the Facebook group is bad enough. Imagine being there, seeing them as well...

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5 stages of grief: Bargaining

3. Bargaining
"I'll do anything for a few more years."; "I will give my life savings if..."

As I've mentioned before, I tore my ACL first time the day before the second to last regional camps for the try-outs for the national team, one week before Nordic Championship, and four weeks before regional Final Four where I would have represented two teams. In that moment I did try to bargain, let me tell you that. After the surgery it was always "just one more practice" until years had passed by. Even when I finally quit officially I continued to practice with a team on the side in vain hope that it could work. Then, in October 2009 when we played Roehampton University and I twisted it, I was in shambles. For the first time in years I could play properly and now that was gone too. There is a lot you are willing to give up at that point. You go through possessions, qualities, valuables and try to exchange them for a healthy knee, or at least time to play that one last season. I did play, and perhaps that is why I'm now in this situation. I don't think the ACL tore in October, but later. I played through until March with taped knee, twisting it at least once a week. Can't be very beneficial at all. But we had four championships to win - and win them we did. Of course with the consequence that I had a damaged knee again which I walked on for a year, causing more damage and which will now take 12 months of hard work to heal.

Do I regret this? Bargaining short term time for long term function? I don't know, and I don't want to think about it, as I'm scared of the answer I might come to.

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Semi-saved!

The gym on campus is indeed NOT closed on weekends, but only on Mondays. So I shall go tomorrow first thing and try it and get this one session done. However, it is stupidly expensive and you need a membership to train there so I don't seem to have much choice.

But the weekend is saved at least. As the knee is stiff and hurts like hell at the moment, I need to get into a routine as soon as possible. All this walking is training, but not good training. Maybe it was a mistake coming here at this point?

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Problem!

I was planning to check out the gym today or tomorrow to finalise this week's sessions. Then I thought tomorrow might be better as I had been out all day and was pretty beat. Went online to check prices etc and what do I see?

It's fricking closed on weekends!!!

What do I do? It seems to be the only gym in my area, and the other ones I can find are ridiculously far away. But I need one more session this week. Maybe I will have to go to Tokyo or another area just once to get it done. Alternatively I do what I can outside; i.e. run, squats, lunges - and fix the gym next week. It's probably not a disaster but it would make me feel awful, considering I did have time both today and yesterday to sort it out. Gah!

Bad conscience, bad conscience, bad conscience...!

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No kneeing

I arrived in Japan yesterday but I feel like I've been here forever. Maybe it's the time difference, but it seems like weeks! Luckily it's not weeks as I haven't done any knee work (well. not counting the walking, walking, walking...). Tomorrow I have in mind to investigate the campus gym which is about 15 mins walk away from where I live. Very expensive though...7,000 yen a month! Roughly £750! Insanity!

However, until I can find a cheaper one close by it'll have to do. So tomorrow. if banking and phoning goes well so I have time over, I shall muster up the courage and go. Must get in one session this week, which would make it two. Then I can do three next week as I'll have more time. It's so easy to slip out of habit, so I want to get new routines here as soon as possible.

Knee status is not epic though. I mean, it has kept up better than I thought with all the walking, climbing stairs etc, but it hurts and is so stiff at the moment. A bit swollen too. Perhaps it just needs to get used to moving around again. Let's hope so!

I hate going to new gyms by myself. I've tried to convince the other girls and guys to come with, but they don't seem to be typical 'gym-people' unfortunately. Oh well.
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The time has come

Tomorrow, I fly off to Japan. I will continue this blog for knee-related stuff (and any information on CJ-Zombie drama I can get over), and if anyone should be interested in following some Tokyo stuff click below!

http://jojosvensson.blogspot.com


There's a long way to go with this knee, so plenty of training to report on. In the near future, it'll hopefully be a little more fun stuff as well!

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The question

Me: "What will I be able to do after the rehabilitation? After the 12 months?"

Physio: "Everything."

Me: "Everything?"


Physio: Everything you could do before."

What?! Is this true?

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Week 14

Training session characterised by pain, pain, pain. And at the same time, it went well! I think last week's foursome has taken its toll on the knee and Mr Physio said that I need more rest every now and then. Should I miss a session, it's not the end of the world - it could even be a good thing! That's good to know. Anyway:

10 mins cycling
Leg press: 75 kg x3
Leg curl: 30 kg x3
Leg extension: 10 kg x3
Squats: 10 kg x3
Lunges on board: 10 x3 (both legs)
Ski jumps: 40 x3
Bending
Interval cycling: x3
Running: W200m, R1500m, W200m

Running felt good! I could feel the knee, but no insecurity really and I think it's mainly because of hard training. I've got some resting days ahead so we'll see what it feels like next time!

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Last Chance Saloon

Today I had my last session with CJ and at the clinic. How sad! However, there was plenty of CJ-action so I can save some memories for the coming year.

I have learnt that he is not a handy type of man. How cute! He was trying to fix the stationary cycles but couldn't. A patient who was cycling next to him had to explain that it worked like any bicycle, but that piece of information didn't help at all. In the end they established that he was missing an item that wasn't in the box sent by the repair people.

"Never properly done, is it?" said CJ. "It's useless."

Hello bitterness. Don't you worry, my dear, soon you and Zombie will be off in your blissful sovereignty!

In other news, I was left alone in his office for 2 minutes during our appointment. Discoveries: he has an iPhone, he wears reading glasses and he is not very organised (papers everywhere). Wanted to snoop more but he was standing literally on the other side of the door so was risky. Then, once we had said our tearful fairwell (not really) and I had done my training session, I spotted him from the gym going towards the elevator, phone in hand. Had I left 2 minutes earlier I would've had to share it with him. Awkward? No, of course not. Luckily I stayed for a bit so he left for lunch before me.

It doesn't end there, though, no. I had to go the bank to sort some stuff out and thought to myself in the elevator down (I bet CJ is there too - that'd be weird!). Thankfully I am aware of my psychic abilities and as I headed in to the bank had a quic glance. And very well, there he was. Needless to say I turned on the spot and made my other errands first. When I got back, he was gone. Close call.

Good to know even I have the self-control to leave. In a way it's good that I'm going away now. This unrequited love story is taking its toll on me and it is best if it lives on merely inside my mind. Nonetheless, I shall miss my divine pug-like man very much!

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Decisions, decisions...

I'm giving my e-mail to CJ tomorrow. Do I choose...

...the serious one?
...the funny one?
...the cool one?
...or the normal one?

Which side of me do I want him to see?

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5 stages of grief: Anger

2. Anger
"Why me? It's not fair!"; "How can this happen to me?"; '"Who is to blame?"

Oh, how we have been here. The frustration, the bitterness, the eternal question - WHY ME? All of these other players who don't care as much, who don't train as much, and who don't carry the same sky-high dreams - why no them? I've found blame everywhere and nowhere - my coach for taking that extra minute of training; myself for being pumped and doing unnecessary defence; the surgeon for messing up the surgery; the physio for not being proper (sorry CJ!); my knee for being a twat and not healing; the Universe for making me part of that small percentage who re-tear the reconstructed ACL; etc, etc. Nowadays I mostly blame the surgeon but the question above still resides inside as an integral part of my heart. Why me? Why not that girl who couldn't care less if she could never play again?

Of course, she didn't train as hard and didn't have as much opportunity to get injured. In a way, it was my passion that allowed me to get hurt. All those hours in the sports hall; the game, the training, the - everything. But naturally the logic behind it doesn't matter. It is what it is, and the anger I felt (or feel?) does not respond to logical arguments. It only listens to the language of the Soul.

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Funny stuff

In the gym at my clinic there are these funny figurines along the windows.They're from a very expensive brand and just crack me up every time.

They show exercising people of various shapes and forms, most of them heavily obese but with a blissful smile on the face nevertheless. I could probably assign one for each shuffling elderly lady/man who goes there.

Is this one me?

Or maybe this one?

                                       

This is my absolute favourite! The level of grumpiness!

 x

Second to last

Had my second to last session today at the gym, and I didn't even get to say hello to CJ. Was also in a rush home so couldn't even hang around for a bit. Despite illness, decent session. Interval cycling is not fun. End of.

10 mins cycling
Leg press: 75+75+75 kg
Leg curl: 30+30+30 kg
Leg extension: 10+10+10 kg
Squats: 10+10+10 kg
Lunges on board: 3x10 (both legs)
Ski jumps: 3x40
Bending
Interval cycling

Leg extension was ok today actually. Still crackling but didn't feel as uncomfortable, even if I still hold on to the opinion that I'd probably live happily ever after without it (but as CJ explained, it trains the knee in for example kicking a football - "which you'll find yourself doing at some point". Let me think back years and years...erm, no?). Now a long weekend and Monday is final, final one. I was thinking about suggesting Skype with CJ....hm...

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5 stages of grief: Denial

According to the well-known Kübler-Ross model, there are five stages of grief that most people go through in a tough situation (usually death). In facing the fact that basketball is over, I believe I've gone through them all, perhaps more than once each.

1. Denial
Wikipedia says: "I feel fine."; "This can't be happening, not to me."

Need I elaborate on this one? For over 7 years I kept telling myself the above. It's ok, it'll be ok, just one more try. Out of all people, why would something so horrible happen to me? For over a year 2009-2010 I told myself the ACL could not possibly be torn again - it couldn't happen to me. Sure, 10-15% re-tear their ACL after a reconstruction, but me? Nah. Surely not.

I kept that sentiment, even after the keyhole surgery where I was told it was torn, until I had the second reconstruction. From September 2010 to May 2011 I held on to the hope that a surgeon would look at the MRI scan and say "Oh, sorry we were mistaken. The ACL is fine." And honestly so. For every scan I had done, I expected it out of the doctor's mouth.

Of course, that comment never came but it was all the same: a re-tear was a fact. 


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If tomorrow never comes...I'll be happy

Oh, so very much not looking forward to tomorrow's session. Feverish, nose blocked, sneezing every ten minutes, throat sore and knee achy. Last gym of the week however, and second to last day at the clinic. Can't believe it's gone by this quickly!

I shall miss it dearly :(

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Spotted

I saw her today. In the flesh. It was weird. Because she doesn't know who I am. But I know her. Of course I know her. She was wearing all black and because of her shirt I recognised her. It had the logo of the company she works for on it. I spotted her from the escalator. She was shorter than I imagined. In a way prettier, but also much harder, sterner, than I thought she would be. Skinny legs, but a bit puffy stomach. I suppose she has a child who isn't very old, so it's allowed. He can do better than her.

Who? Why, Mrs MJ of course.

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Pain (have we heard it before?)

Been out in town etc for 4 hours shopping and now the knee protests. Not a happy joint. Been working it pretty hard this week, already 3 times and with an infection (cold) so the inside is hurting again.

Sofa therapy it is.

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Week 14

Assuming my calculations are correct, I am now entered in week 14. = 38 weeks to go to full recovery. Still very ill; fever and cold and sore throat. Hence, this morning's 8.30am session did not appeal to me all too much but as the soldier I am, I went and not only pulled through - but excelled expectations!

10 mins cycling
Leg press: 75+75+75 kg
Leg curl: 30+30+30
Leg extension: 10+10+10 kg - still crackling during this one but confidence gets higher each time!
Squats: 10+10+10 kg
Lunges from board: 3x 10 (both legs) - troublesome day for this.
Ski jumps: 3x 40
Bending
Interval cycling - some pain but overall ok.
Running: W500m, R1000m, W500m - never got into a good rhythm but felt ok; more pain in lower back than knee...
Stretch - decided to start with this; aching and tense muscles are not healthy muscles.

So yes, a decent day and even though I thought I might faint at a few points, I survived. Even got a peek of MJ in sweats and CJ in his bright blu polo shirt. Can't complain! The sad thing is that I only have 2 more days at the clinic before I go to Tokyo :(

I will miss CJ most of all!

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