4.75 miles

Went out for a 7 mile loop, 4.5 miles in I realized I didn't have my car keys anymore. Back tracked and found them about 1.5 miles from the start. Ended up doing 8.

Went to the 55+ gym
Stretching
Balance/Coordination
Strength
High intensity cardio/strength combo which included the elliptical, suit case carry and ski machine.

I did 3km this morning. I prefer kms because the numbers move faster. A mental trick.
I am dismayed that my "fat content" numbers went up a lot in Jan. Have to control that so I am fasting all day until 7pm dinner. I almost every day skip breakfast.

Completed 12th day of Strength Training so far in 2026.
Concluded it with 1000m Row in 3m40sec

Strength training

2500m swim at lifetime

Back to back Monday I cut the swim short due to time constraints. Such is life training around work and home life.

4-mile run yesterday

Warmup 10 mins

5 mins building to moderate DL and add some dual FC sets, v-up sets, lat hop sets to warm up

4 rounds of 1 min each station then rest 2 min (4min each)
8,6,6,4 deadlift (drop in reps but build weight each round)
80m dual Kb farmer carry 2x45

5 rounds of work 1:30 rest 1:30
10 barbell back squats @45
10 v-ups
10 lateral hops over bar
Max effort bike in remaining time

Stretch