thurs night core and yoga

Ran for 30 min in trails with outdoors at a good pace. there were some stops (game) it left me achy in my hip flexor and now, late at night, my right calf. hmmm

and Core:
2 min plank (lifting various limbs 10sec)
10 oblique lifts on side plank (each side)
10 x 10 sec. inner core tightening
10 (each side) inner core tightened leg extensions
30 bench press- getting easy/ time to heavy it up (50 lbs) 5 extra pounds made a big dif'
36 seated/ arm extended and pulling weights all around to strengthen back (#4)
6 x 10 sec. reverse plank lifts w. s. ball
36 (e. side) dumb bell pull ups (10lbs)
6 x 10 sec stand like a table with s. ball
30 tricep pull downs (15 lbs)

YOGA in evening