Gym treadmill at lunchtime. 4.7mph except for 1 minute at 6.0mph starting at minutes 9 and 12. HR was 156@6min., up to 168@10min., recovered to 162@12min., up to 170@13min., back to 164 by minute 15, and down to 118 after a 3 minute progressively slowing cool down. Sit-ups and stretching after.

Sit-ups after running, 3x15 with the foot end of the board about a foot higher and hands behind head.

Yoga class after work today. First class of the new decade. Instructor said the focus was on "hip openers" but it seemed like we did a bit of everything besides inversion. Sort of a "back from holidays" warm up.

Lunchtime on a treadmill. I guess because it's been a while since I got on one, I inadvertently set the speed to 5.7mph instead of my customary 4.7mph. It felt harder but I figured it was just because I haven't been running much lately. I was starting to sweat more and finally clued in at about the 5 or 6 minute mark when my HR came in at 167. At 9 minutes, I turned the speed back to 4.7 and by the 12 minute mark HR was down to 164. By 15 minutes the HR was back up to 169 so I started cool down at 16 minutes. 3 minutes progressively slowing got the HR down to 128. Weights and stretching after.

Weights after running. DB weight is per hand, others are total. Tried the "skull crusher" before DB press, using one of the DB. Could have used a bigger weight but it's some of the same muscles as the press so I didn't want to overdo it. Alternated squat and deadlift reps using the same DBs.

Lunchtime and the treadmills were all occupied again. Went up to the 200m indoor track and alternated 1 lap walking and 1 lap running, five times. I wasn't really tracking my speed or time so I guessed to log something. I walked another lap to cool down but didn't count that. stretching afterward.

Sit-ups after bike. Foot end raised about a foot, hands behind head.

Stretches after: yoga poses including free-standing pincha and hand-stand with heels against a wall. Almost inverted push-ups in the hand-stand again, 8x, elbows unlocked and lowering an inch or two. Added a few minutes of the stretch to strength, not all.

Lunchtime and the treadmills are all full, again. *sigh* Got on a bike at the gym for 20 minutes, mostly RPM high 90s and HR up to 140-ish but the last 2.5 minutes with RPM over 110 and HR up to mid-160s. Followed by sit-ups and stretching.