Ran 4 minutes to green way at Nicollet. Did some active warmup. Then started my intervals:
12x 15 secs hard, 30 sec slow.
Reached the Lakes exit and rested (about 2 miles in 13 minutes). I then ran clockwise around lake of the Isles and to the Y. I was pretty tired after the intervals, so I stopped a couple of times. My right hammie is also feeling a bit injured now...oops. This all took 30:43 and it was all about 4.6 miles. After the Y I ran home and ended up running a total of about 5.5 miles in 38:32.
Lifting
Decline bench- 2x10 @ 115, 1x8@125, 1x6@ 125
DB bench- 1x10 @ 50, 2x8 @ 50
OH med ball- 3x20 @ 25
Tricep swings- 3x10 @ 25
5 minute abs
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