MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/09 took a rest day from walking

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, replace pike press to failure with TotalGym press-ups to failure, next workout add TotalGym pull-ups to failure, TThS, working up to 4 minute superman to strengthen posterior chain, hamstring curls on TotalGym to failure
prior best planks: 70 sec high plank
prior best pike presses: 30 (halfway down)
prior best TG press-ups: tbd, setting tbd prior best TG pull-ups: tbd, setting tbd
prior best superman: 50 sec
prior best TG hamstring curls: 3 , setting 4

11/09 70 sec plank; 25 TG press-ups, setting 4; 20 TG pull-ups, setting 4

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/09 stretches, skipped Eagle Pose

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 50 jumping jacks, 30 squat jumps
11/09 n/a