day off...?

Something is wrong. Not knee-wise. Head-wise.

5.2 km = 30 mins
Balance board
Bending

Done nothing today and I feel lousy. But I hate running, god I do. Well, today I do. One day off won't kill me, right? I did do 4 knee-related session last week + 1 semi-related. Gosh I'm useless.

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10

Today marks 10 months since surgery. 10 months. That means another 2 before I should be at my best. Ha!

Everything felt so good. And yet here I am, refusing to go for the final run of the week. Instead I'm inside watching TV shows and eating crap. What is wrong with me?

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today

Gym day again. Without intending to jinx things, knee feels good (despite almost-incident today) and I feel strong. Let's keep the good diet up and stay fit, shall we?

15 mins cycling
Interval cycling
Leg press: 3x 70 kg
Calf in leg press: 3x 70 kg
Leg curl: 3x 39 kg
Leg extension: 3x 26 kg
Squats: 3x 25 kg
Lateral lunges: 3x 7 kg
Skipping rope: 2x 5 mins
Bending: 3x
1-leg squats: 3x 5

+ Upper body work

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tuesday

Lazy run Tuesday. Waited too long so that time constraint limited my ambition.

6 km, 34 mins

Better than nothing.

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Close on 2 hours today in the gym, and still not happy with the effort. Gotta sort out my brains. Here goes:

10 mins cycling
Interval cycling 3x6 mins
Leg press: 3x 70 kg (15)
Leg curl: 3x 34.5 kg (15)
Leg extension: 3x 26 kg (15)
Lunges on board: 3x 10/leg 7 kg/hand
Bending x3
Plyometrics 20 mins: 15x30 secs - lateral shuffles x2 / step skip / side jumps on board / obstacle + jump 1-leg+2-leg

Worked up quite a sweat and knee got a challenge. Must have been an ok session. Running tomorrow - outside if weather allows!

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edit!

Forgot!

I also did 7 minutes interval today. I felt the 5k simply weren't enough, considering the work I have to put in and so I rested for a bit and then went on. Did a pattern of 20 seconds rest, 40 seconds sprint-ish. I should be doing 5-10 seconds but it's too quick on a treadmill. Once I'm outside, I'll try.

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run run run

What started out ambitiously and then turned straight downhill ended up being a pretty decent workout! Shorter running than what I'd hoped for but I'm just not in shape. Here goes:

5 km = 26 mins
Agility 'ladder' work: 40 mins / 3x3 rounds per drill (6 drills) + super short sprint at the end of each
Bench jumps 3x20 reps
Bending 4x

All in all 2 hours and I think I challenged the dear old knee to a sufficient level. Not too much and not too little. By the end it definitely was ready to go home, and it hurt even after running. But feel like I might have a chance at getting back into training. I'm more motivated and more creatively inspired to find new solutions! For now.

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back in the gym

Back from travels and as our dear knee is in shambles, also returned to the gym. However, despite a significant muscle loss and a general deterioration of the leg it did stand up very well throughout the jungle treks. By the end of the last one I had to encourage it a little but we pulled through together. I've decided to be nice to it now. More cooperative.

So, yesterday's return:
10 min cycling
Interval cycling 2x5 min
Leg press: 3x 65 kg (15)
Leg curl: 3x 32 kg (15)
Leg extension: 3x 26 kg (15)
Squats: 3x 25 kg (15)
Bending: 3x

Didn't have for more because of a guy who started up a convo with me, but did about 1.5 hours in total so not a complete failure. Can definitely feel my muscles ache today and will try to incorporate stretch in the future. Tonight I will do a run and some agility/jumps. Inside. The weather is too cold for me to run outside. Brr.

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oh dear,,,

Neglected is not enough to describe my knee (in)activity this week abroad. Sure, I've been active and done a lot of walking etc but only one (!) gym session, and not even a proper one today:

10 mins running (2 km)
Leg press
Leg extension
Deadlifts
Obstacle-squat
Lateral lunges
Bending
Squats

At least something. Also did a full day with some trekking in the mountains. God I feel awful about this. The coming two weeks will not have any exercise at all but I will have to try and squeeze in something. Not a good idea to go away like this. As soon as I get back - on it, and hard.

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