My quads were yelling after yesterday's stairs, but I still went to rae's 60 minute endurance spin at quad east, and my legs are on fire.  Somehow the music at spin makes me want to push harder and faster!  Still managed to follow the spin with:
Push-ups: 3 x 10 (mod)
Plank: 3 x 30 seconds (mod)
Dips: 3 x 10
Crunches: 3 x 15 each straight left and right

A wee improvements on reps of crunches and a large improvement in sets!

Someone suggested that I should start a photo/video record of my training, but am unsure due to the fact that all of the photos will be of me sweaty and gross.  I'm sure a great montage could be created, but I'm still undecided.  Stay tuned.

My knees are a little sore today, but with a little motivation, went out for a bit.

Short walk/run to and in the Don Valley, 10 times up the stairs at Riverdale park, back to the Queen street stairs for another 6 times up before heading home.
Push-ups: 2 x 10 (mod)
Dips: 2 x 10
Sit-ups: 2 x 10 each straight left and right
Plank: 2 x 30 seconds (mod)

As a summary of the past week:
August 21: 6.5km run in the don valley
August 22: 2 games ultimate, DUC Hunters take the championship!
August 24: My first plyometrics day with Marc!
August 25: 2 games ultimate, Gentle Tossers beat the undefeated 1st place team and will play for the season win!
August 26: More ultimate!
August 27: Spin with Braeden @ quad - brutal and amazing!
August 28: Hit the driving range and lots of dancing!