3rd - Monday: nothing
4th - Tuesday: nothing
5th - Wednesday: leg weights at lunch
6th - Thursday: ran 40 minutes to work
7th - Friday: nothing
8th - Saturday: X/C; 5 miles
9th - Sunday: nothing
XC was 3 laps totalling 7.5m, so did 2 laps. Was very muddy. I was very slow and unfit. Ankle seemed to hold out
10th - Monday: ran 45 minutes to work
11th - Tuesday: leg weights at lunch
12th - Wednesday: nothing - had cortisone injection into ankle area by hospital physio
13th - Thursday: nothing
14th - Friday: nothing (walked 3.5 miles to work)
15th - Saturday: 20 mins x/trainer; 20 mins hand cycle
16th - Sunday: nothing
Had to take the latter part of the week off running after the cortisone injection; ease back into it.
17th - Monday: 30 mins to work
18th - Tuesday: 30 mins to work
19th - Wednesday: 30 mins to work
20th - Thursday: 30 mins to work
21st - Friday: Rest Day; sauna/steam room
22nd - Saturday: XC; 5 mile
23rd - Sunday: nothing
XC again was very muddy and I was very slow and down on the field. Ankle feels okay, though getting the pain back where the leg meet the foot
24th - Monday: 45 mins to work + 3 easy strides. Total body weights at lunch
25th - Tuesday: 30 mins to work + 3 easy strides. Pilates at lunch
26th - Wednesday: 50 mins to work + 3 easy strides on slight incline + 2 easy strides (on flat)
27th - Thursday: 30 mins to work. Total body weights at lunch
28th - Friday: Rest Day; sauna/steam room
29th - Saturday: Drills; 4 strides; plyometrics
30th - Sunday: 50 mins + 6 easy strides
Ankle very sore after session on Saturday - presume the plyometrics did not agree with it. Hurt before, throughout and after Sunday's run too.
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