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!