MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) at MAF 180 heart rate (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/24 4 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 40 sec high or forearm plank
10/24 40 sec forearm plank

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/24 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/25 4 miles total: 10 min warmup, 20 min in MAF 180 range, remaining miles in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 40 sec high or forearm plank
10/25 n/a

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/25 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/26 2.7 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 40 sec high or forearm plank
10/26 50 sec forearm plank

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/26 stretches, Eagle Pose 30 sec each “side” but very wobbly

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/27 4 miles total, 20 min MAF 180 training, remaining mileage in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec high or forearm plank
10/27 n/a

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/27 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/28 4 miles in zone 2. I found yet another nearby hiking trail. Beautiful, but the hills were really steep. I hope I don’t get rebound hunger from the effort.

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec high or forearm plank
10/28 45 sec high plank, can’t decide whether to stick to forearm planks or graduate to straight arm planks…

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/28 stretches, Eagle Pose 30 sec each “side”

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/29 4 miles in zone 3-4. We hiked up to the top of the mountain we live on. I know the trail and knew it would stress my heart, but we enjoyed it.

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec forearm plank; 45 sec high plank
10/29 n/a

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/29 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/30 gardened instead of walking, no step credit for the effort 😢

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec forearm plank; 45 sec high plank
10/30 n/a

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/30 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/31 3 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec forearm plank; 45 sec high plank
10/31 60 sec high plank! progress!

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/31 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - Changing this goal a bit. When I have to walk on steep hills, 4 miles is just too much. daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with periods 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
11/01 3 miles on steep hills between zone 2 and MAF 180 heart rate

STRENGTH - MWF, working up to 4 minute plank; TThS, working up to 4 minute superman to strengthen posterior chain
prior planks: 50 sec forearm plank; 60 sec high plank
11/01 30 sec superman

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
11/01 stretches, Eagle Pose 30 sec each “side”

JUMP WORK TTh, working up to 5 min jumping jacks+squat jumps
11/01 30 jumping jacks, 10 squat jumps

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
11/02 4 miles on flat ground in zone 2

STRENGTH - MWF, working up to 4 minute plank , TThS, working up to 4 minute superman to strengthen posterior chain[/]
prior planks: 50 sec forearm plank; 60 sec high plank
prior superman: 30 sec
11/02 60 sec high plank

MOBILITY & BALANCE - [I]daily, stretches, working up to 60 sec Eagle poses
11/02 stretches, Eagle Pose 60 sec each “side” - met my goal!!! need to set a new target

JUMP WORK TTh, working up to 5 min jumping jacks+squat jumps
prior best: 30 jumping jacks, 10 squat jumps
11/02 n/a

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
11/03 1 mile of hill sprints, bleh, way outside my comfort zone

STRENGTH - MWF, working up to 4 minute plank , TThS, working up to 4 minute superman to strengthen posterior chain
will add “pike press to failure” next week
prior planks: 50 sec forearm plank; 60 sec high plank
prior superman: 30 sec
11/03 40 sec superman

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
11/03 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 10 squat jumps
11/03 30 squat jumps, did hill sprints instead of jumping jacks

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
11/04 4 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, TThS, working up to 4 minute superman to strengthen posterior chain
will add pike press to failure next week
prior planks: 50 sec forearm plank; 60 sec high plank
prior superman: 40 sec
11/04 70 sec plank

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
11/04 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/04 n/a

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
11/05 a bit of mountain climbing with DH, not anywhere near my goal

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, TThS, working up to 4 minute superman to strengthen posterior chain
will add pike press to failure next week
prior planks: 70 sec high plank
prior superman: 40 sec
11/05 n/a

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/05 did not manage stretches or Eagle Pose

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/05 n/a

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
11/06 2 miles in zone 2 on hills. need to step up my game.

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, TThS, working up to 4 minute superman to strengthen posterior chain
will add pike press to failure next week
prior planks: 70 sec high plank
prior superman: 40 sec
11/06 n/a

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/06 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/06 n/a

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
11/07 4.35 mile walk on hills between zone 2 and MAF 180 bpm

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, pike press to failure, TThS, working up to 4 minute superman to strengthen posterior chain
prior planks: 70 sec high plank
prior superman: 40 sec
11/07 60 sec high plank, 30 pike presses (halfway)

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/07 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/07 n/a