Praise then darkness, and creation unfinished

We did a bunch of the usual stuff, and extended the balance work again.


Cardio, 20 minutes (part treadmill, then bike), top heart rate 139, IIRC
Did a bunch of the usual stuff with Emilie, with care for the knees, including:
row, 15 standing with a weird elastic thing, and then 2 sets of 15 @35 pounds sitting on the physio ball
rolled out the IT band (which I haven't done much lately)
some ab work, in ways that had me feeling vaguely dizzy/off-balance, despite knowing I couldn't fall of the floor
squats leaning on ball, not too deep this time, 3 sets of 15
calf raise leaning on ball, 2 sets of 15
hamstring bridge, the hard kind, 12 by her count but it seemed like more
The knee stretch with my extended foot leaning against the not-exactly-rope (it's flat, several loops) while I hold it
lat pulldown, 20 pounds, I think 2 sets of 15?
Standing on the foam roller for balance, not holding on. After I reached one arm over to scratch the other shoulder, without more than a moment's thought, I said "I'm getting good at this." After some of that, Emilie had me hold the bar for support stand on one foot and move the other from in front of me gently to the side and then back. And then stand on one foot without holding on: that's still tricky and less comfortable. After a little of that I went back to both feet so I could roll back and forth, which can be pleasant underfoot. And then back to one foot, until the muscles on the top of the foot said "enough".
[I may have forgotten something in here]

I seem to have pulled something in my left shoulder, probably after finishing the workout. *sigh* cattitude kindly massaged it a little.