Unwinding the Tightly Wound

There's no school today and I get to sleep in a bit. I like to think I've caught up on my sleep but the sleep app disagrees. I'm not concerned. What I fixate on is the tire pressure warning light on my dashboard. That light comes on at least two to three times a year, whenever the temperature changes. The last time it popped up, my tires were off by a mere pound of pressure. Usually, I go to the local oil change place to have them check my tires but there are cars waiting in line for actual oil changes. This is more than just an irritation. It feels almost personal and it's going to gnaw at me until I get it checked out. I can't sit still so I can't wait in line. I'm off to the gym, annoyed that I detoured to the oil change place. I'll have to come back later when it's less crowded, when I'm calmer. Calm also means civil and pleasant. I feel irrational and that's not good.

There's only one thing that calms me down and of course, that's going to the gym. It's late morning so I hope I can get on the Smith machine today. The early crowd has already left, but The Mayor is holding court. He just never stops talking. Luckily, I'm able to do everything in my Push Day routine. I'm surprised at how easy the sets of 25 reps feel at the Smith machine. The DB supersets also feel okay. I'm mildly tempted to try doing my lateral raises sitting on an inclined bench, as demonstrated in the latest T-Nation article about exercises that can be done every day. Maybe next time. I'd definitely use lighter DBs. 

With my tunes plugged in and a sense of purpose, I can ignore intrusive racing thoughts. At the gym, I'm "in the moment" and don't concern myself with anything other than accomplishing the task before me whether it's moving weight or pedaling faster. It takes a lot of energy to focus like that, and music is integral. By the time I'm at my second cardio machine, my heart rate has slowed considerably. When I first put my hands on the elliptical, my HR appeared to be a ridiculously high 165 and that was before I'd even started exerting myself. It was my anxiety, which the tire pressure warning didn't help at all. By the end of my workout, the elliptical reads my starting HR at 136. I feel much better. 

Afterward, I drive by the oil change place again. There's no line! All the techs jump up at the chance to service a vehicle but all I want is for them to check my tire pressure. One fellow starts to explain that it's been cold and the temperature extremes sometimes trigger the tire sensors. Or perhaps the sensor needs replacing. Two other techs check the tires. Three of the four tires seem okay, but the front driver is down significantly, from the optimal 32 to 25 psi. I ask if I have a leak but no one can tell. I'll just have to keep an eye on it. 

Aggravated Monday Push

30 elliptical + 5cd
Program 2
Miles 2.92
Calories 327
HR 152-200 (84)

Cage Stretch
HGPU 21

Elbow Plank 60s
Crunches 60/60
Bicycles 60
Horizontal Scissors 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

Smith Inclined Press
Bar (30) x 15
50 x 12
70 x 25, 25, 25

DB Laterals s/s Rev Inclined Flys
20 lbs x 12/15 reps x 4 sets

Rip Skulls
40lbs x 12, 10, 8

20 elliptical + 5cd
Program 3
Miles 2.03
Calories 226
HR 142-169 (136)

Mat Stretch

Maybe It Works

Last night I set the Sleep Melodies app to a full hour of pleasant sounds. Each component is separately adjustable for volume so I can get the exact amount of peepers trilling with a background of heavy snowfall interlaced with trancing duduk music. I also turned on the Sleep Cycle app just to see what it would determine. I know I fell asleep before the full hour because I have no memory of it ending. Tonight I might add the low, guttural throat chanting of monks and replace the snowfall with rainfall. (My husband likes to listen to the Calm app bedtime stories, especially one spoken by LeVar Burton. You know, Geordi LaForge in Star Trek: The Next Generation. He claims that puts him right to sleep. No doubt. I just find the $70 annual subscription a bit pricey!)

The Sleep Cycle app recorded the hour of sounds as me being awake, yet it claims that I achieved 83% sleep quality (whatever that truly means) in spite of only 5.5 hours asleep. I was in bed for nearly 7 hours. I'm pretty sure I slept closer to 6.5 hours but it's impossible to tell when both apps reside on my phone! That doesn't mean I woke up refreshed. I'm always staggering out of bed like a drunk in the dark because the sun isn't quite up yet.

I'm always cold when I first enter the gym, so I pull my hood up and focus on getting my heart rate at a reasonable pace. I really dislike Program 1 on the elliptical, mostly because my left inner knee hurts a bit as I pedal, especially at the lowest incline levels. Once the program creates a few hills to ascend, my knee feels better. Pedaling backward also feels better. Cage Stretch, pull-ups and core exercises are routine with no surprises. I am surprised that I have the Aerobic Room all to myself. Usually, there's at least one other person here but not today, perhaps because it's a long weekend. Well, not for most of the working world, but there's no school Monday or Tuesday due to the Jewish New Year.

I'm able to use the Step Mill for 20 minutes, another set of pull-ups and then I look around for something else to do... reluctantly, I settle on the Octane. Next time I might adjust the horizontal motion narrower but today I leave it on the default setting of 5 which is midway. The Octane reads 72 as my lowest pulse rate and a whopping 225 for my highest. However, it tells me my average HR is 120. I guess my HR might actually be that erratic. But I'm not sure I'd tell my doctor. Every year at my annual, I get an EKG and everything reads normal. Once you tell a doc there's something weird, they run a million tests and then either restrict your movements, put you on drugs you don't want to be on, or tell you they have no idea what's going on. (BTW, I did finally schedule an appointment to have that biopsy done on my toe. That's a few weeks away.)

My dad got diagnosed with an enlarged heart (probably from years of uncontrolled anger and his hair-trigger rage) and an erratic heartbeat. The doc made him quit practicing martial arts and put him on Coumadin, a blood thinner (aka warfarin -- rat poison), to prevent strokes. I'm pretty sure he died from a Coumadin overdose and not any heart disease, but since he was "elderly," the coroner declined to go any further than "death by natural causes."

I'm not ready to do my last set of pull-ups yet. Procrastination means doing Walking Lunges and then the 2:1 Seated Leg Curls. The weights on this machine are in 15 lb increments, so if I want to adjust the weight more minutely, I have to grab the 5 lb blocks specially shaped with cutouts to sit on top of the weight stack. I'm actually surprised that I can get reps at 40 lbs without my right hamstring going into spasms, although there were warning twinges. Maybe next time!

Lion's Mane mushrooms

I still need to be able to walk around tomorrow, as we have been planning to attend the Garlic Festival in Saugerties NY. It's where we discovered Lion's Mane mushrooms for sale. Sauteed in butter, it has a taste and texture vaguely reminiscent of lobster. For my husband's birthday in August, I ordered a Lion's Mane mushroom growing kit from Amazon. It's basically a log seeded with mushroom spores in a plastic bag. A second outer bag must be misted several times a day to create the proper humidity. Last week I finally started to see what looks like baby Lion's Manes. Maybe in another few weeks, we'll be harvesting our own.

Our baby shrooms

Long Weekend Cardio Friday

30 min elliptical + 5cd
Program 1
Miles 2.89
Calories 324
HR 154-202 (86)

Cage Stretch
HGPU 20

Elbow Plank 60s
Crunches 60/60
Leg horizontal scissors 60
Bicycles 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

20 Step Mill
Level 3
Calories 112
Total steps 702
Floors 43
HR 132

HGPU 21

15 Octane + 2 cd
Level 1 Manual
Calories 107
Miles 1.48
HR 72-130 average 120 / max 225

Walking Lunges
29+29=58

2:1 Seated Leg Curls
15lbs x 15
30 x 12
35 x 12
40 x 12

HGPU 20

Mat Stretch

Made in the Kitchen

There's a saying among bodybuilders that "abs are made in the kitchen." Not the actual muscles, but the ability to see that impressive beach body 6-pack after all the subcutaneous fat has been shed. I'm resigned to never seeing mine. I did once by accident when I'd dropped down to 93 lbs in college after a back injury put me on lots of painkillers. Painkillers also work as appetite suppressants. It was not a healthy weight for me.

I have been working on losing the 5 lbs I put on over the past year, modifying my workout variables. Now I'm back to tweaking my food. I'm already anticipating the potential arguments I'm going to have with my husband when we go out for meals. I hate being picky about food, but my body isn't cutting me any slack. I'm finally seeing very modest results by cutting out lunch and eating a light dinner. I do snack when I'm hungry (because I can't think when I'm hungry) but it's a few gourmet almonds and a pear, or maybe an apple with peanut butter. My father, who was an exceedingly vain man with a huge wardrobe of nice suits, cut his meals down to just dinner as he got older and less active. I can't blame him, although, at the time, I was concerned he wasn't getting enough nutrition.

I compulsively write my weight and a brief description of my workout each day on a monthly calendar. It's so much easier to spot trends by flipping a few pages than scrolling through the digital version. Digital isn't always the most convenient or efficient! It's a bit disheartening to see that self-sabotaging pattern of making a small gain, then completely blowing it. It's taken me most of September to drop 3 lbs. It sounds trivial, but it makes a big difference when you're a small person with equally small clothes that have no leniency. Another 2-3 lbs and I'll be able to wear my winter clothes comfortably! And winter is definitely coming! The poison ivy vines entwined around most of the trees are now a brilliant deep red.

Today is a cardio day, like most days, but I add some shoulder work. I don't need bigger triceps or back, but having delts that are more balanced would be nice. I had planned to climb onto the Step Mill for my final cardio but there're only two machines and it's very popular. However, all the cross-trainers are empty so that's the winner. I start off slow and build up to a racing pace. Well, not quite.

I can feel how much pressure hits the balls of my feet each time I pedal in spite of my NB size 7w sneakers. (Honestly, the Skechers with memory foam are absolutely the best sneakers I've ever worn -- NB isn't nearly as comfortable.) No wonder my toes, especially my pinky toe, go numb after time on this. After 20 minutes, the machine gives me 5 minutes of cool down and I decide to try pedaling backward. It's much harder. But it relieves the pressure at the front of my feet. When I pedal backward on the elliptical, I can feel my hamstrings and leg biceps. Not so with this machine.

I got a bit more sleep last night. I'm also trying out a new sleep aid on my phone after reading some online recommendations. I select Relax Melodies and Insight Timer to check out. The latter has a library of meditations, but I don't have the patience to check that out at bedtime. Hmmm. Maybe I have a problem here? Instead, in Relax Melodies, I can click on various icons to listen to different sounds, from the white noise of a fan to different patterns of rain. It's easy to select or deselect and you can create your own mix of several different sounds. I chose icy snow, peepers and a music piece called Duduk (an ancient Armenian woodwind instrument). There's also a timer setting so it turns itself off. Apparently, 20 minutes wasn't enough as I was awake enough to hear it stop playing. Tonight I'll try something longer.

Thursday Shoulders Plus
(5.49 miles)

30 + 5 cd elliptical
Program 3
Miles 2.92
Calories 328
HR 150-198 (81, 93, 85)

Cage Stretch

Elbow Plank 60s
Crunches 60/60
Bicycles 60
Horizontal Scissors 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

DB Shoulder Press s/s Front Raises
10 lbs x 12 reps x 3 sets
DB Laterals s/s Rev Incl Flys
20lbs x 12/15reps x 4 sets

20 X-trainer + 5cd backward
Level 1 Manual
Calories 192
Miles 2.57
HR 125-148

Mat Stretch

Better Than Coffee

The Sleep Cycle app on my phone tells me that even though I spent about 6 hours in bed, I actually only got about 4 plus hours of sleep. Huh? Granted, the coffee I drank yesterday did its job and I was alert at last night's Boy Scout meeting. There were a lot of issues to discuss among the adults while boys were busy practicing their first-aid and knot-tying skills. I know I woke up an hour before the alarm, then dozed fitfully until I really had to leave the warmth of my bed. That can't be the effects of coffee from yesterday, can it?

I am totally exhausted when I drive my son to the school bus stop this morning and part of me is extremely happy not to even consider HIIT cardio. Instead, I start off slowly with a warm-up pace for the first 7.5 minutes. That's how long each section is in the Precor elliptical's 30-minute fitness program. It's telling that my HR appears to be ridiculously high when I start, somewhere around 155, if you can trust this machine (which I don't).

By my second cardio workout, my start HR is closer to 135. But in both cases, I do ramp up the effort and watch my HR at first dip to ridiculously low numbers (85, 88) and then blip up 100 points or more. I think it's wonky software in the HR monitors as I don't get these types of readings on other cardio machines. In all fairness though, I also don't push as hard on those other machines either, because I can't. The elliptical is the closest in mimicking my natural running movement. None of the other machines feel as in sync.

Even after my warm-up cardio, I still feel a bit sluggish and grind my way through elbow planks, crunches, and other core exercises. At least I felt strong during pullups. I get a warning twinge in my left forearm at the 20th rep, one of the reasons I only go to 21 these days. It's a Pull Day, which to a lot of folks means Back and Biceps. I've dropped a lot of exercises because they're too strenuous for my glaucoma.

Now I'm down to Lat Pull Downs (with a neutral, close-grip handle), Seated Cable Rows and RG BB Curls. If I get desperately bored, I might return to Smith RDLs for high reps at a really low weight. And while I'm in the Smith, I'd probably add RG BB Rows, again with high reps and low weight.

Mostly what I do is cardio. I've gotten a bit antsy by the RG BB Curls, which is weird considering that all I've had is a half cup of day-old coffee and a lot of water. I'm a bit wrecked and maybe it's that I'm over-tired. I know that happens with little kids. Not sure this is applicable to adults in their late 50s. I can't wait to get on the elliptical again. Actually, I looked at the cross-trainers but they were occupied, and the recumbent bikes are usually reserved for the really frail or super lazy. The ellipticals are all empty. Yaaay me!

Program 1 is my least favorite because of how much time is spent at Incline 1 (which is flat). I'm much happier with higher incline levels. I'm only on for 25 minutes and I should be fairly tired. With only 5 minutes left in the program, I find myself really pushing hard. It feels awesome. Somewhere, some part of me is missing the exertion from HIIT cardio and interval training.

I'm not tired anymore. But I'd better get a decent amount of sleep tonight. A new study indicates (at least among healthy young white men) that 4 straight nights of less than optimal sleep causes metabolic slowdowns, leading to overeating and weight gain. A weekend of catch-up sleep helped but didn't totally mitigate the problems initiated by higher levels of blood insulin. I always knew that being tired made me inexplicably hungrier. And colder. And like a recalcitrant 5-year old, I have trouble going to be on time. Some things are hard to change.


Another Exhausted Wednesday Pull
(5.01 miles)

30 elliptical + 5cd
Program 3
Miles 2.93
Calories 330
HR 159-202 (88, 94, 87)

Cage Stretch
HGPU 21

Elbow Plank 60s
Crunches Legs Up 60
Horizontal Scissors 60
Crunches knees bent 60
Bicycles 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

Lat Pull Downs Close Neutral
70 x 15 warm-up
85 x 12
100 x 10
115 x 10

Seated Cable Rows
70 x 12
85 x 12, 12, 12

RG BB Curls
40 lbs x 25 reps x 3 sets

20 elliptical + 5cd
Program 1
Calories 233
Miles 2.08
HR 139-190 (96)

Mat Stretch

Running In Place

Temps have cooled off and it feels a lot more like a lovely Autumn day. I'm really tired though, having gone to a "parent's night" meeting at the HS for financial aid regarding college. It's never too early to get pertinent information, especially when my son has been given the opportunity to earn college credits in HS at a substantially cheaper rate per credit.

I'd really just like to nap in the car but I don't. I'm tempted to do the same in the dry sauna at the gym, but that's too risky. Likely I'd in there for an awfully long time, and that's not safe for someone prone to heat sickness. The recumbent bike looks tempting. The cross-trainers have chatty people on them. Only the ellipticals are vacant. Sold. I do an easy pace on Program 1 for 30 plus minutes, skip the Cage Stretch and pull-ups, get my core exercises done, and then spend another 20 minutes on the Step Mill. Done! Now I'm awake so I can run errands like dragging old clothes off to Good Will. While I'm at that shopping plaza, I stop by the Starbucks to get a cup of coffee, because I'll need to be alert for Boy Scouts tonight.

I always ask for whatever dark roast they have and make the mistake of accepting their newest brew, Siren's Blend. It has citrus and floral notes with a hint of chocolate. Or so they claim. What it tastes like is soured coffee. It's probably the worst coffee I've ever had, with the exception of Golden Corral's insipid brown dishwater that not even sugar and creamer could help. I used to love the Komodo or the Sumatra blends, but now we don't patronize the chain (and no, I can't bring myself to go to Dunkin' either). Instead, we brew our own beans from Coffee Bean Direct, where we can order 5 lbs of Tanzanian peaberry at a time. When we want to be indulgent, Maui Peaberry or Maui Mokka coffee beans from Hanalei Coffee and Tea in Lihue are the best. No, we're not Kona coffee folks, and actually can't understand why anyone would drink that.

Hopefully, I'm sufficiently caffeinated to make it through the evening and still get to sleep at a reasonable hour. My son might be in HS, but I feel like I'm doing a lot of work just to gather the right information to make sure he doesn't miss out on any appropriate opportunities. It's something I wish my parents had done for me. It's not something that my husband's parents did for him either. I guess we are always trying to make up for our perceived childhood shortcomings. Meanwhile, tomorrow might be a Pull Day workout...

Mild Cardio Tuesday

30 elliptical + 5 cd
Program 1
Miles 2.84
Calories 314
HR 145-194 (85)

Floor Stretch

Elbow Plank 60s
Crunches Legs Up 60
Bicycles 60
Crunches Knees Bent 60
Horizontal Scissors 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

20 Step Mill
Level 3
Calories 112
Total steps 716
Floors 44
HR 119 (113-123)

Quick Mat Stretch

The First Day of Autumn is a Scorcher

There were a few chilly nights where temps dropped down into the 40s. Today was blazing hot and 84F. My grandmother would call it Indian Summer although all ancient texts regard that term appropriate only if there's been a hard frost preceding this unusually hot and humid weather. This is hot for September. It's hot for the first day of Autumn as well. The a/c is blasting at the gym once they close the doors. The morning crew likes to air the place out after wee-hour diehards have gone their merry way.

I'm quite happy to pedal on the Precor elliptical at the start and end of my routine. Right now I'm thinking that the HIIT cardio program I've been doing for the past several months is the reason my toenails appear to have irregularities, but only on my big toes. My dermatologist can't explain it, and I haven't made an appointment for a biopsy yet either. I'm really good at procrastinating. It's my anxiety. Unfortunately, knowing what it is doesn't really alleviate it.

I can't get on the Smith to do Inclined Benching because M, Lazy Pedals, and a few other regulars are using it. And gabbing. And gabbing. And gabbing. I do a few sets on the breaker inclined bench. It's not optimal, but I get some pressing done. The bench is too wide and hits the back of my arms as the bar descends. That means I don't actually bring the bar to my chest, but a few inches above it. Oh well.

I do manage to complete all my sets for DB laterals and reversed inclined flys. And Rip Skulls. But I'm just really happy to be back on the elliptical. This time there's no one around me. Earlier, I was surrounded by old regulars who insist on chatting across empty machines. I pass by the Nexersys and see that both of them are down again. The power button is lit, but the screens are black. I guess I won't be whacking the machine tomorrow. I'll have to plan something else.

The sun is blazing when I leave the gym. Doesn't feel like Autumn at all, but the leaves are definitely changing and a lot are already falling like rain...

Blazing Hot Monday Push
30 elliptical + 5cd
Program 2
Miles 2.90
Calories 324
HR 149-184 (87, 94)

Cage Stretch
HGPU 21

Elbow Plank 60s
Crunches 60/60
Bicycles 60
Horizontal Scissors 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

Breaker Inclined Bench
Bar (45) x 20
55 x 16
65 x 15, 15, 15

Smith Inclined Press
Occupied by chatty guy regulars

DB Laterals s/s Rev Inclined Flys
20 lbs x 12/15 reps x 4 sets

Rip Skulls
40lbs x 12, 12, 12

20 elliptical + 5cd
Program 3
Miles 2.06
Calories 230
HR 137-175 (93, 87)

Mat Stretch

Walk It Off

My son and I were startled by the sudden appearance of his school bus this morning. Not that it was early. Or even on-time. But normally, we watch a school van (called a short bus in the old days) and then a school bus from the next town over go by before our bus arrives. Today, the buses arrived out of sequence and my son had to bolt from the car, not that the bus driver would ever leave without him. Yes, we're that tired.

It didn't help that we were up late due to another Scout function, this time helping the Cub Pack with their very first Pack meeting for the school year. Nothing like giving hyperactive little kids lots of candy corn, mini marshmallows, pretzels, and chocolate chips to make edible faux campfires and then sending them home to bed.

It's a Cardio Plus workout day for me. I sit in the parking lot reading my emails before I head into the gym. If I close my eyes, I'm sure I'd wake up drooling on myself some two hours later. I have a vague headache over my left eye and I hope I'm not developing sinusitis. My knees and hips are intermittently twingey. My right forearm is still sore. But I don't have any actual injuries so these fleeting phantom discomforts are just that. I just need to work through them.

I get on the elliptical and select Program 3. It has the greatest amount of pedaling at high elevation (levels 11-13), whereas Program 1 feels harder because half the course is at elevation level 1 which is basically flat. Somehow, I can go faster when my knees have to rise higher. Weird, right? My favorite level to pedal for cool-downs is 7, somewhat in-between. It's my "Goldilocks level" when I'm on the ellipticals. For every other cardio machine (except the Step Mill and the Octane), I'm content to use Manual Program Level 1.

Pull-ups actually feel okay in spite of my sore forearms. Of course, that might change later on as sore muscles and tendons will fatigue much sooner. I don't want to court injury, but I do want to complete my workout. I'm either too tired to remember how unpleasant elbow planks are, or they're getting easier. The Aerobic Room has the a/c blasting and I've stopped sweating. When I'm cold I'm not limber. It makes me worry about injuries.

I get on the cross-trainer, mostly for the mileage. It's a different feel and involves arm motion if I want to get a heart rate (HR) reading on the monitor. This machine probably gives a truer HR reading because 130-143 seems perfectly reasonable unlike the elliptical. I'm warm and sweaty again and I feel better. My intermittent aches and twinges have disappeared as well.

I knock out another set of pull-ups before doing the dreaded Walking Lunges. I'm careful not to hit the ground with my knees because I don't want bruises. (I get fingermark bruises from hitting my knees with my elbows when I do alternating bicycles.) After 29 steps forward and another 29 back, I gasp for a second because my quads are on fire. But that only lasts for a half-second and then I'm recovered enough to get on the elliptical again. I did the Step Mill and the recumbent bike yesterday so I didn't want to do them today. The Octane is hard on the knees. The Expresso bike is hard on the quads. I want something that warms up the hamstrings and leg biceps before I do Seated Leg Curls.

I bring the padded arm back with a little too much force and the sleeve loosens several inches. I have short legs and this won't do at all. I have to get up and re-adjust for my height. Of course, I start my count over again. When I'm done I've cooled down substantially. But I can still do my last set of pull-ups. That's reassuring. I'm exhausted, but not fatigued if that makes any sense. I can recover from exhaustion rather quickly. The fatigue is gone for the rest of the day. I like to believe it's all the cardio exercise.

In fact, there are articles suggesting the exact same thing. In 2008, the NYTimes titled an article The Cure for Exhaustion? More Exercise. Sometimes people exhaust before they've actually finished. I confess that hasn't happened to me in an extremely long time. I've seen folks drinking brightly colored water or chowing down on energy bars between sets. Water is all I drink while I'm working out. I've read that the body depletes its glycogen stores in up to 120 minutes during intense exercise. I might get an occasional hunger pang, but I'm good to go for a few hours. I'd like to think I'm burning a little fat while I'm getting my cardio. Of course, there's always the chance that I'm not exercising as intensely as I think.

When I get home, I'm happy to see a package from Land's End has arrived. Some new sports pants for my son, and a hoodie for me. Being small means I don't fit into a lot of things, can't reach high shelves, have hands barely big to pop a lid off a can of spray paint, thwarted by child-proof caps. But it also means I can buy cool kid clothes and I've been eyeing this hoodie with a constellation pattern on it. Not quite as cool as my Tigger hoodie, a hand-me-down from my son, but still pretty awesome.

Sore Forearm Cardio Friday
(Total 7.46)

30 min elliptical + 5cd
Program 3
Miles 2.91
Calories 327
HR 155-196 (112, 88, 95)

Cage Stretch
HGPU 20

Elbow Plank 60s
Crunches 60/60
Leg horizontal scissors 60
Bicycles 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

20 X-trainer + 5 cd
Level 1 Manual
Calories 199
Miles 2.88
HR 130-143

HGPU 20

Walking Lunges
29+29=58

15 elliptical + 5 cd
Program 1
Calories 187
Miles 1.67
HR 151-189 (140)

2:1 Seated Leg Curls
15lbs x 15
30 x 12, 12, 15 (loose rod)

HGPU 20

Mat Stretch