7/6: Strength day

12 minute warm-up on Arc Trainer, with arms

Leg press 2x20 ~130#
Seated row 2x20
Lat pulldown 2x15
Leg extension 2x15
Chest fly 2x15
Reverse chest fly 2x15
Triceps machine 3x15
Bicep machine3x15

20 minutes treadmill, 1% ~3mph

7/7 Cardio day

60 minutes treadmill 1% ~ average 3.24mph (spent 30 minutes at 3.4, some time at 3.5 and floated down to 3.0-3.2 the rest of the time)
5 minute cool down
total mileage: 3.43
max hr: 147 (while at 3.5mph)

I also used the lat pulldown machine to help stretch my back a little with torso twists.

My foot was hurting even at the outset today. It felt like the top of it and the ankle needed to pop. By about 40 minutes into the walk, my back was bothering me too, not just where I bruised it when I fell, but also all the way across the lower back slightly above the bruise.

7/8 update: first time ever, my hips are sore from walking yesterday. My foot still hurts. My back hurts less.