13 Weeks Post ACL reconstruction

Wed 25 Aug
~Run_ Faster 4km

Thurs 26 Aug
~No run
~GYM;
Cycle effort 10 on fatburn
•Lat pulldown- 20reps on 22,5kg
10reps x 2 sets on 30kg

•Lat pullover- 20reps on 22,5kg
10reps x 2 sets on 30kg

Usual ab's and stability ball-stretches /lifts

Fri 27 Aug
~run&gym day off
~Rode horses lightly~

Sat 28 Aug
~Trail Run= 15kg at Teak Place ,decent run, very enjoyable!
**FIRST LONGEST RUN**

Sun 29 Aug
~Rode 3 horses~
~No run~
~No gym~

Mon 30 Sept
~10km Trail run~
*Fastest run for that length 1hr 5mins**

12 Weeks After ACL reconstruction

18 Aug
~Gym~
1hour exercise bike (level 6) fat burn
Lats pulldown - 22,5kg (3sets of 20)
Vertical Rower - 30kg (3sets of 20)
Quad press (left Leg) :
7,5kg 3sets of 20
15kg. 3sets of 20
22kg. 3sets of 10

19 Aug
~Horse Riding~2 horses schooling walk out (2hrs)

20 Aug ~rest~
My leg is VERY tired and stiff,better on the 21st (Friday)

21Aug Saturday_
I rode 1 horse lightly,and it was not feeling great.
I went for a Run :
10km - 1hr 5mins ! Trail;'"" WOW!! WAS great!
After feeling pretty bad,because I was not able to run the past two days ,this day made me very happy!
Endorphins I Love you!!!!
******
en·dor·phin⁠ (ĕn-dôr'fĭn)
n.
Any of a group of peptide hormones that bind to opiate receptors and are found mainly in the brain. Endorphins reduce the sensation of pain and affect emotions.

[ENDO(GENOUS) + (MO)RPHIN(E).]

22 Aug Sunday_
My left leg is very stiff today:
I have come to gym to cycle it out _
=1hour fat burn
=Core work, pushups (3sets of 10),Hamstring curls, triceps ~medicine ball.

23 Aug-MONDAY
~TRAIL RUN- 1hr20mins ~12,2km !!

24 Aug -Tues
Trail Run- slow 5km's

The 10 week mark, after ACL reconstruction

Wednesday 4th
~Trail run 5km
Thursday 5th Aug
~none

Fri 6th Aug
~Trail run 3km (interval training)
~Squats (x2 held for 15secs)

Sat 7th Aug
~Trail run 5km
~Squats (x2 held for 15secs)
~run up &down 3flights of stairs
~5lunges per leg

Sun 8th Aug
~Trail run 5km
~Squats (x2 held for 15secs)
=stretches
=~run up 3flights of stairs

Mon 9th Aug
~Road Run in 51mins = 7.4km

Tues 10th Aug
~Farm Run 50mins = 6,3km
~Lunges x 5 each leg
~Squats holding 20seconds +arms up straight-low- X2
(Was a great day,time to get into the gym &do weights again)

The 11 Week Mark after ACL Reconstruction

Wed 11th Aug
~gym
•Cardio -Stationary Bike = 10mins H.R= <150bpm
•Quad press -
##Left leg:
*7,5kg straight foot:20 ,toe in: 20,toe out: 20
*15kg straight foot:20 ,toe in: 20,toe out: 20
*22,5kg straight foot:5 ,toe in: 5,toe out: 5

##Right Leg:
*15kg straight foot:10 ,toe in: 10,toe out: 10
~Hamstring stetches

~Thurs 12th Aug
RUN (1/2road , 1/2 trail) : 8km
=1hour 10mins

FRI 13th Aug
~TRAIL RUN :6km : 50mins

Sat 14th ~OFF DAY~

Sun 15th ~Day Hike~ + 12km

Mon 16th *Aug
~8km~ 1/2 trail , 1/2 road= 1hour 10min
~Was great!But I am exhausted tonight.

Tues 17th *Aug
~Rode 2 horses_very tiring : 1hr 30mins !
~No run: too stiff!