Concentric and eccentric calf raises/drops - 3 x 15 once daily (concentric raises quite challenging at present!)
Lots of calf stretches (bent and straight leg) holding 15-30 sec, 10 sets per day
Nerve mobility stretches for both the sural nerve and the tibial nerve - 3 x 10 daily for each nerve.
Continue with the bridges and other drills once daily.
No running for at least another 14 days.
I have surprised myself this week by sticking to the wind trainer. I am adapting to the position and have noticed my muscles are starting to get the hang of it. Yes, it is still incredibly boring, but by being less uncomfortable I am able to tolerate it a little better.
|NOT my wind trainer|
Wednesday - 31 minutes on the wind trainer (HRav 122bpm) and a weights session @ the gym
Thursday - 33 minutes on the wind trainer (HRav 121bpm)
Friday - 30 minutes on the wind trainer (HRav 127bpm)
Saturday - Windy 22.8km MTB ride (HRav 115 bpm) [I'm really missing jogging :-/]; weights session the gym