13-12-25
Cardio--
Run 15 mins, 2.5k [to gym + treadmill, almost 0 pain!]
Stairmaster x 100 flights in 15:41, wrist HR saying 175 avg, with some ventures into the 190s -- hard for me to say if that's accurate, but RR was in the 40s and this felt like a near race effort
30 more mins between easy treadmill incine walking + some slightly higher effort elliptical
Lift --
One Leg 45 degree hip extension
Leg Extension
Cable Row
Pec Deck
OL Calf Raise (+22.5kg -- also less pain than usual here on the left!)
lateral raise
jog home
Notes
nice nice nice, not out of the woods yet but foot feeling a lot better, optimistic that i'll be able to sprinkle in a bit of running and be back to normal soon enough. also felt fit/sharp on the treadmill jog, so feeling good that i'm doing enough to keep fitness
sub 15 for 100 flights would be a `fun` goal -- pretty brutal effort today
