Be realistic about...
Lectures only survive on teacher training courses because they appear to be a cost-effective means of communicating large amounts of information. They are not, in fact, very effective as learning tools, as our trainees never tire of telling us - and they are far removed from the kind of teaching practice we want to see in classrooms.
Don't get bogged down in meticulous note-making. Be alert for the key phrases which signal the important parts - "There are four reasons why..."
or "As an example..." or "This is the concept ..." and use them as cues to identify the underlying thought-structure.
Exemplifications may contain ideas you won't find in print.
PowerPoint lectures have structured handouts - use them to save you time.
After the lecture, find someone who will argue about it with you - find out what you remember, and use it.