Moved to the hill for my sprints. Did 10 where last time only did six. My back felt it a little. Stride possibly slightly too long. Knee was perfectly fine though! Played a tougher tennis opponent. Made me run a lot more and just about collapsed. Need to make some kind of change to improve upon this. Jumped rope today. I couldn't even do it for a minute, lol. I used to be able to easily go for five. So I did 6 sets of 30 seconds. Hopefully that's been my problem and my tennis will improve now with working on this. I had read jumping rope is the most important thing you can do for tennis training. Also I recall Connors did it, at least when young with grandad. I hadn't done it because I think it was a headache trigger, that degree of bouncing up and down (as opposed to running.... but running has possibly been a trigger too....) But I haven't had a headache in quite close to six months now. Think avoiding yeast risen bread has really helped me.

Read a study that compared 4x4 min, 4x8 and 4x16 min. Found 4x8 worked best. Very stupid because 4x4 is only 16 total minutes while 4x8 is a much better 32 and 16 minute intervals aren't even really intervals. Seems highly likely that 8x4 minutes would work better. Can't say for certain. But bet they would find that. So, doing that for the bike. Thing is, despite the biking I've done so far, I played terrible tennis the other day. All kinds of enforced errors, not to mention getting exhausted. This compared to how I felt against Chi when I was doing stairs two at a time. Perhaps the greater ROM makes a big difference.

Workout plan now is 4 minute intervals running and biking, aiming for 32 total minutes. 15 to 25 or so second "sprint" intervals up the hill for hopefully well beyond 10 reps. Jumping rope, hopefully getting up to 10 minutes at least. Some stair walking with 25 pound pack.
1. 4 min runs
2. jumping rope/stairs/4 min bike (high resistance)
3. hill sprints
4. tennis
(5 min weight lifting on fridays)

Watched a video and within 45 minutes can juggle. First tried it doing it the wrong way and did it, the cascade, but it's really really hard that way.