Monday: 1 mile walk after lunch.
Tuesday: 30 min bike with 15 hard-ish (100+ cadence), lower body strength training
Wednesday: 20 min bike
Friday: 30 min ellip, 20 min bike with 6x 30s at 17/20 effort 100+ cadence, recovery to 110BPM, upper body strength training
Christmas weekend: OFF!
I'm getting much better and doing the eccentric heel lowerings...I can do 2x20-25 and I'm doing them much slower too.
In the beginning my muscles trembled and quivered (especially my right let) after a few when I tried to let down slowly (i.e. over a couple of seconds). Now they do the full 20 ok.
Surprisingly, the day after doing these exercises my calves are not sore at the bottom part where the tendon meets the soleus muscle..instead the soreness is up top in the 5-6 inches below the back of the knee....that part is the weak part! Not what I expected at all.