I think I have overdone it with the physio exercises and pulled my left hamstring. Now it is like a band of fire behind my knee. I guess it has the benefit of letting me forget about the knee troubles for a while whilst I am alternately treating it with a heat pack and an ice pack. Hopefully it will clear up soon so I can keep up with my physio program but at the moment I can only walk very gingerly and making any sudden movements causes it to flare up. Sitting for extended periods makes it seize up a little and I find it hard to get up again and walk without some pain.<br />
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On the plus side I am getting more flex in my knee and before this hamstring thing cropped up I was getting a bit of strength back in the left leg. Walking was getting easier and I was looking forward to doing some pool work.

Week 4 of my rehabilitation is still very painful. I am getting better with my leg extensions but I think I have strained my hamstring in some of the exercises. The physio says that I can get back on the bike to do some small circles with the pedals as well as hamstring curls and leg presses. All very light weights, but still it is better than nothing. I am also to go to the pool and start walking in the water and can do some freestyle - no breakstroke/whip kicks. I have noticed that I can get my leg all the way around a bike pedal so I am definitely improving.<br />
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Walking is less painful now, however with the hamstring strain it is a little painful again but that should go away if I apply ice and rest a little bit. I have also been using the elliptical machine a little - walking forwards and then backwards. Not too taxing but it is supposed to help my quadriceps recover and firing properly.

In this <a href=”https://dave.shakenmartini.net/serendipity/exit.php?url_id=351&amp;entry_id=229″ title=”http://news.yahoo.com/s/ap/20061001/ap_on_re_us/deputy_shooting” onmouseover=”window.status=’http://news.yahoo.com/s/ap/20061001/ap_on_re_us/deputy_shooting’;return true;” onmouseout=”window.status=”;return true;”>article</a>, SWAT Officers fired 110 rounds of ammunition at the man suspected of killing a sheriff’s deputy, according to an autopsy and records released by the sheriff’s office Saturday.<br />
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<blockquote><br />
Angilo Freeland — who was suspected of fatally shooting the deputy after being pulled over for speeding Thursday — was hit 68 times by the SWAT team members’ shots, the examination showed.<br />
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He also was suspected of wounding a deputy and killing a police dog.<br />
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Freeland’s death ended a nearly 24-hour manhunt that forced schools to lock down and families to stay indoors as about 500 officers scoured the woods.<br />
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The wounded deputy had pulled Freeland over for speeding and became suspicious of his identification. The suspect got nervous and bolted into the woods, officials said.<br />
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Polk County Sheriff Grady Judd said he was not concerned by the number of shots fired.<br />
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“You have to understand, he had already shot and killed a deputy, he had already shot and killed a K-9 and he shot and injured another deputy,” Judd said by phone Saturday. “Quite frankly, we weren’t taking any chances.”<br />
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Ten SWAT officers surrounded Freeland on Friday as he hid beneath brush and a fallen tree in a rural area. Authorities say he raised the gun belonging to the deputy he had killed, prompting nine officers to fire.<br />
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“I suspect the only reason 110 rounds was all that was fired was that’s all the ammunition they had,” Judd said. “We were not going to take any chance of him shooting back.”<br />
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The SWAT officers who shot Freeland have been placed on paid administrative leave, standard procedure in all police shootings.<br />
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Also released Saturday were autopsy results for the deputy, Vernon Matthew Williams, 39, which showed he had been shot eight times. He was not wearing a protective vest, but shots hit him in his right leg and behind his right ear, among other places.<br />
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Diogi, his German shepherd police dog, was also killed. The dog had been shot once in the chest.<br />
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Authorities said deputy sheriff Doug Speirs, also 39, was fired at several times and shot once in the leg. A sergeant and an officer from the Lakeland Police Department were also fired at, authorities said.<br />
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68 out of 110 rounds is an impressive hit ratio - they must have been standing point-blank from the suspect!

Saw this video on digg today - this guy will charge $10K for a car wash. Is it worth it? I’ll let you be the judge!<p><br />
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