PT Left Knee Surgery 1:00:00 [3]
reformer lying and standing
small kb around toes up and out
still popping and no VMO firing. tried everything. small step-downs off 2x6 and up to yoga block are the ticket for now.
Hike 2:20:00 [3] 7.0 mi (20:00 / mi) +1800ft 16:05 / mi
w rips.
home to rainbow falls upper
to east loop (?) stream crossing
stayed on lower single track to bridge #1 above rainbow falls
contour to bridge #2 below falls
roxky singletrack back to r. fallls overlook and signal point and home