8 walk

1:59:29 for about 8.1 miles; yes that was 14:55 a mile which wasn’t that bad, given the crumbly sidewalk I was forced onto on Moss.

The course: on Cooper toward Main, then loop around to Bradley then to Cooper, Moss, turn right to Western, double back and go all the way down Moss to Sheridan, Main, left, first street, then double back. Second loop was to Main again, back past the house and on to Moss, double back along McArthur, back, back to Main, etc to Bradley to the Pizza place and back via Laura. I did lose concentration.

Of note: piriformis tingled until I super focused on posture at mile 4 or so; mild ache from either knee. Avoiding NSAIDS.

I got back, got some computer equipment and then noticed that my basketball paper isn’t as far along as I had hoped; I still have a little writing to do.

Feeling good..and getting over it

I felt weird… almost good.

First, I did a ton of PT exercises: glute, knee, back, shoulder, and my usual rotator cuff
pull ups: 3 sets of 10 (not that bad) but went to 4 sets of 5 (one wide, one narrow) for better quality
bench press: 10 x 132, 2 x 181, 4 x 181 (4’th rep was ugly), 3 x 181, 10 x 154
seated shoulder: (84-86?) 10, 8, 7
trap bar row: 3 sets of 8 x 134
then outside (mixinging in the trap bar squat)
3 sets of standing shoulder (40s sets of 10
3 sets of 5 chin ups (decent quality)
3 sets of single arm rows (60, sets of 10)
3 sets of 10 deficit push ups (getting down there)
3 sets of 10 x 134 trap bar squats (tried to keep the shoulders high)

Overall..not that bad.