View RSS Feed

aztimm's training blog

Mon-Tues workouts, Oct 19-20

Rate this Entry
by , October 21st, 2009 at 01:08 AM (403 Views)
Woke up yesterday with a weird feeling in my ankle. I thought I could press on...

Swim workout with the team (Monday) 6am, ASU Rec Center (SCY)
around 600 warm-up choice

three rounds of--
* 3 x 200 @ 3:15/3:00/2:45
* 1 x 100 @ 1:45 (supposed to be IM)
* 3 x 50 kick @ 1:00

200 warm-down


Stopped by the gym on my way home, had wanted to do a longish treadmill run (for me right now at least). Got in the locker room, took off my shoes and socks, and noticed my right ankle was pretty swollen. Yea, I could have done other stuff, but knowing myself, I instead headed home. I think the whole taking down the home weight machine on Sat was more than I thought (carrying 40# outside at a time probably wasn't a good idea, not to mention the other pieces). Then I did my run/weight set Sun night, with benching. Oh well, I'm not out of the woods quite yet.

Tues AM swim with the team, ASU Rec Center, SCY
--around 800 warm-up choice
3 x 400 @ 6 min (#2 and 3 on 5:45)
6 x 50 @ 1:15, concentrate on streamline
6 x 200 @ 3 min, descend 1-3/4-6
200 warm-down

yea, I did take it easy on these. my usual lane had something like a 5:30 interval for the 400, so I slid down, almost went down again. on the last 1-2 200s, I just let my right foot drag, it wasn't feeling quite right.


did stop by the gym on my way home tonight, but altered things a bit for my ankle...
Elliptical/. 16 min 183 cal, 1.6 mile, crossramp 6, resistance 7, ttl strides 2280
Flat bench chest flys w/ dumbbells, feet crossed in air: 1 x 15 x 35, 1 x 12 x 45, 1 x 12 x 50, 1 x 12 x 55, 2 x 8 x 60
Lifefitness chest press: 1 x 15 x 70, 1 x 12 x 100, 2 x 8 x 115
Precor seated row: 1 x 15 x 90, 1 x 12 x 110, 1 x 12 x 130, 1 x 10 x 150, 2 x 7 x 170
Precor shoulder press: 1 x 15 x 90, 1 x 12 x 110, 1 x 10 x 130
Precor camber curl: 1 x 15 x 50, 1 x 12 x 70, 1 x 12 x 80, 1 x 8 x 90
Precor triceps extension: 1 x 15 x 50, 1 x 12 x 70, 1 x 12 x 80, 1 x 8 x 90
Hammer stength abdominal crunch: 1 x 25 x 120, 2 x 15 x 130
Leg raise: 3 x 15


While I'd like to run tomorrow, I'll probably stick with the elliptical or a bike again, then do my usual leg/PT-type workout. thinking of working from home on Thurs, and possibly running outside during the day (weather here has suddenly gotten nice).

Submit "Mon-Tues workouts, Oct 19-20" to Digg Submit "Mon-Tues workouts, Oct 19-20" to del.icio.us Submit "Mon-Tues workouts, Oct 19-20" to StumbleUpon Submit "Mon-Tues workouts, Oct 19-20" to Google

Comments

  1. qbrain's Avatar
    I hate the getting better - getting worse stage. I hope you get through that quickly and staying on the getting better until you are better.
  2. The Fortress's Avatar
    It's hard to overestimate how long it takes to recover from a whopping bad ankle sprain. It'll keep getting better. I'm sure it's very frustrating.