atonement

crank this song up in the corona for the rock out on the way to the gym
(window down, sunroof open and sunglasses on - mandatory, gesturing in time to the music at pedestrians and other motorists - optional but encouraged)

run on treadmill - 7 minutes @ 9.5 speed (testing out that dodgy knee)
walk on treadmill - 8 minutes @ 6.5 speed
bike - 20 minutes
boxing - 30 minutes

the sweatiest part was when i had to do 20 uppercuts, 10 pressups, 20 uppercuts, 9 pressups, 20 uppercuts, 8 pressups and so on until i moaned and groaned out the solitary last one

lucky i have my special sweat band

food diary analysis reveals that i'm not quite back on the road to fat hell again, but obviously there's some room for tiny improvements

just wee ones