Treadmill at lunchtime, steady at 4.7mph, 0 incline. Just getting some easy running time in. HR: 156@6min., 165@12min., 165@15min., and 116 after 3 min. cool down.

HR is still coming in fairly high but recovery was slightly better today, maybe because of no faster intervals just all slow and steady. Weights and stretching after.

Weights after running. DB weight is per hand, others are total. Alternated squat and deadlift reps using the same DBs.

Stretching included some inverted yoga stuff, and tried some inverted push-ups (8x) during the hand stand. Didn't lower very far but unlocked elbows and came down a few inches each time.

DB press weights are per hand, others are total. Alternated squat and deadlift reps using the same DBs.

Bike machine at the gym for lunchtime. Wieghts and stretching after.

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.