Training Log Archive: Carbons Offset

Another spin on the bike to flush the remaining swelling from the ankle, mobilize the ankle, and keep some fitness. Raised the resistance a bit today so that I got a bit more of a workout.

Averaged 153 watts for the first 30 minutes (level 10), then eased off a little because the ankle was getting a little fussy. Averaged about 139 watts for the next 25 minutes (level 9).

Finished with a series of planks:
Prone: 4 minutes
Supine: 3 minutes
Prone: 4 minutes

Probably need to add in some stability challenge or decline angle because there probably isn't much value in going beyond 2 or 3 minutes.

A easy to moderate (E1-E2, 135 watts avg) spin on the stationary bike at the gym to help the ankle circulate the swelling. The swelling has gone down a fair bit and I think this is better than the sprain in June, so hopefully this is suggesting that this sprain isn't quite as bad.
The ankle seems to feel more limber after spinning.

v-sits with med ball
chest press machine, wide and narrow grip
wide grip pulldown
seated rows
40s with 10 lb dumbells
seated bicep curls
tricep pushdown
supine plank 2 min
prone plank 2:30

An easy spin on the stationary bike, in hopes of circulating some of the swelling out of the ankle

A few exercises that wouldn't challenge or load the ankle.

v-sits with heavy med ball
seated twists with heavy med ball
tricep pushdown
wide grip lat pulldown
chest press machine, wide and narrow grip
deltoid raise machine
tricep dips
vertical leg raises for lower abs
supine plank 2 min
prone plank 2.5 min