~4.5 miles- 30 minutes
Started at the Y, and ran to Calhoun (.65). Rest/stretch/figure out how to use the INTERVAL function on my watch.
Ran 3.19 around Calhoun in 20:18, doing INTERVALS of 1 minute on, 1 minute off. That's 6:22 miles.
Lifting- Noticeably weaker...
Incline bench- 1x10 @ 105, 2x7 @ 115
OH shoulder raises- 3x10 @ 35
Lat pulldowns- 3x10 @ 90
Rows- 3x10 @ 40
Front arm raises- 3x10 @ 20
Side arm raises- 3x10 @ 15
Abs and back
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