July 10, 2024: SQ, BP

Yesterday, longish walk - over an hour, Q+D style sprints in a few places Played around in the basement gym, worked abs like crazy somehow Today, Wednesday: First SQ and BP since PL meet about 3 weeks ago. Run: usual walk-run to 5k start, then measured first mile, then a bit more. break SQ: 75 kg x 1, 3, 5 - focus on maximum depth and maximum dorsiflexion break BP: trying index fingers on the rings today 60 kg x 2, 5, 5

July 8, 2024: Run, Variety

RUN: Arrive 5k start in 8:45, leave 5k start at 10:00, arrive 21:27 at 1-mile mark. Short run, best speed yet, still mixing walk and run In the afternoon: WM: 4kg and 6kg. Tried an experiment of my wife helping position my bad (right) arm - very interesting, didn't hurt, was educational Rings: FL, FL, StC + KE x 5

July 7, 2024: Press

AM: short walk PM: WM: rf, 4 kg x 1; 6 kg x 1 Rings: usual (StC, rest, FL + KE x 5) Press: 35 lb x 5, 5; 40 x 5; 45 x 2, 3

July 6, 2024: Run, SW

AM Run: under 10:00 to start, 10:15 to start mile, 22 minutes and 39 seconds at mile so 12:24 for mile PM SW:32 kg x lf x 10's OTM, 10 sets, avg = 128, max = 138

July 5, 2024:

Muggy out, took an early AM walk of about 4.5 miles break Rings: FL WM: bw x 1 Rings: StC + KE x 5 (IOW, the rest of the usual) WM: trying rf (right side first): 4 kg x 1, 6 kg x 1 Press: 15 lb bar x 2 35 x 5, 5 - out of time

July 4, 2024: Run, SW

AM: Another walk-run, was able to slow down but keep running. Good! Woke up heavier than expected, and had a bit of dizzy spell after my run, so likely too many carbs over the last few days combined with a lot of salt. PM: SW: 32 kg x 6 x lf OTM x 10 sets, no HRM but checked at end and saw 131

July 3, 2024: Variety

Ran on Sunday AM Walked about 9 miles on Monday Ran on Tuesday AM: Today, Wednesday: walk SW: a few with up to 48 kg x 2h x 10 while teaching Rings: usual, lately have been only pausing very briefly at the bottom of the StC Press: 15 lb short bar, my wife watching from the side 15 lb x 1 25 x 1 35 x 3 x 3 - excellent result