Castlewood trails. A powerwalk brand of running but running! the Skechers helped me run light, but you cant step on a rock with the ball of your foot, so I have a sore foot. But the shoulder was ok!
stopping to help a couple of lost guys find their way (twice) and the last little bit to the house I am in the process of buying. It is literally 100 steps from the trail access. I am thinking of doing bnb there. hope y'all can come visit sometime.
mostly 'floor'. 'upper body' is a little more engaged every day, tho shoulder still twinges w serious warning signals.
elliptical machines40:00 
fairly easy but w a lot of surges thrown in to make the time go by
running strength conditioning20:00 
did 'runners strength test' sent out by TB
did the 50 leg raises on each side no prob
1 min plank ok too (seems soft)
jumped 24" box jump where 36 is goal
and standing broad jump of only 5'4" where 7' is goal
...but loss of upper body mobility effects those significanlty
obviously could not attempt the 40 pushups
....also did some leg weights and various lunges
first,continuous, 10% grade, starting at 3.2 mph going up to 5.0 in.2 increments, each increment 2 minutes.
3 min R between runs
second, 10% grade, starting at 5.0 going up to 6.6mph in .2 increments (9x), 40 seconds each with 1 min. walking rest between (hopping off and on treadmill while its still going). felt like running, controlled and w a sling, but running.
running strength conditioning15:00 
half hearted stuff, or should i say half body. mind says go, shoulder says no.