9-9:45a

9-9:20a: Ran up and walked down a large steep hill in the neigbhorhood ten times. Sprinted the 3rd, 6th, and 10th rep. Probably a little less than two miles total distance. Tried to control breathing. Amazing how much it felt like getting squashed toward the end of my first 10-min roll last night. Instinct was to panic and hyperventilate...lost control of breathing a couple of times...will continue to work on it.

9:20-9:45a: Stretches followed by core work. 10-15 reps of various core drills (crunches front/left/right, jackknives, gi chokes, triangles, inside heels, scissors, bicycle, etc). Lower back cramped a bit.

Injury Report: My right knee didn't feel too keen after the workout and has been a bit stiff all day. The same knee gave me a few hints of sharp pain while surfing Sunday morning and I feel it every once in a while in bed if my ankle gets caught in a sheet or blanket. So far...fingers crossed...no pain during training/rolls. But the caution flag is up.