Today after the funeral I ran 5k. Worst... time... ever. :) Not really, but certainly not near as good as the other day. 31 minutes! Oucha. But a few things weighed against me, it was later in the day (3pm), and was a route I hadn't run before, on uneven dirt most of the way. While all those excuses were there, the fact is, I ran slower. So I gotta work on it. 368 calories burned.

SO... I'm going to a funeral tomorrow, taking the whole day off work. As a result it was going to screw with my workouts, but I ended up having to go into work for a few hours. I took the opportunity and did tomorrow's workout today, so now tomorrow will become an off day. Therefore, DAY 21 is now done!

Circuit 1
Decline Dumbbell Press, 20 reps
Squats, 50 reps, fast
Step Plyos, 1 min
Butt Kicks, 1 min

Circuit 2
Plyo Push-ups, 10 reps
Dumbbell Flys on Body Ball w/Crunches, 15 reps
Leg Extensions (pyramid up weight), 20 @ 70lbs, 12 @ 80lbs, 8 @ 90lbs
Knee Tuck Jumps, 10 reps
Step Plyos, 30 secs w/15lb dumbbells in each hand

Circuit 3
Scorpion Push-ups, 10 reps (5 on each side)
Alternating Dumbbell Press on Ball w/elbow drive, 15lb dumbbells, 20 reps (10 each leg)
Surrenders, 20 reps (10 each leg)
Side Step Plyos, 1 min

Circuit 4
Dips, 10 reps (to failure)
Basic Lunge w/Military Shoulder Press, 20lbs, 20 reps each leg
Burpies, 17 reps (ok THESE were tough. I was supposed to do 20)

Circuit 5
W Shoulder Press w/Leg Extension, 15lbs, 20 reps (10 each leg)
Rope Tricep Press, 40lbs, 20 reps
Straight Leg Squat Thrusts, 30 secs
Chair Pose, 30 secs
Side Plank w/Inner Thigh Raise, 20 reps (10 each side) - this time I figured it out and did it right! hehe

41 minutes, 330 calories burned

Then after the workout, I hopped onto the treadmill. This is where it gets interesting, I decided to do 7mph no matter what. I used the "pause" button after 15 minutes and rested 30 seconds before starting again. I also paused at 20 minutes for about 45 seconds. Even still, I finished 3.11 miles (5k) at 26:44, my best time! I'm not "taking it" as it were, because it was on the treadmill and not outside. Still, it made me happy. That run was 332 calories burned.

Total calories burned today: 662.

So anyway I'm going to try to get up early tomorrow and run 5k before we start the busy day. We'll see how lazy I am in the morning. :P

Day 19's in the can. I didn't feel like I got a "good" workout, and the # of calories burned was easily 100 calories less. But I looked at my notes from Tuesday, and compared to my notes from today, I did the same exercises. Maybe that was my problem, maybe I should have been lifting more weight or something.

So anyway, same workout as Tuesday (go back a ways if you want to see what it was). 35 minutes, calories burned 189.

I just got off the treadmill. Originally I had wanted to do 5k, but it's late and fatigue is setting in. I alternated between 7mph & 6mph, 5 minutes each. 18:47, 230 calories burned. Total 486 calories burned for the day.

Henry the 8th, I am, I am. Thursday workout, same as Monday.

Something interesting happened. I worked out more intensely because I was worried about making it back.

And I did, I made it back with 3 minutes to spare. :) I still need to do cardio this evening, but it worked! Plus I got to show of the pecs on the way to & from my office, woo!

35 minutes, 256 calories burned.

In keeping with developing a new habit of cardio before bed, I just did 30 minutes on the stairclimber... I decided to use a program I hadn't used before, so I went with Level 5, Climbing. The notes claimed it would slowly increase the intensity over time, but honestly I didn't feel much intensity. I was climbing 12 flights per minute (I think that's what the number means), but on the program I used before on Level 2 it was more like 8 and was much more difficult. Still, I burned 306 more calories, making the total 730 for the day.

Finished running 5k, plus the walk back to work. Time: 28:30:26, which is still 15 seconds slower than my best. The weird thing is that I felt like I was FLYING...

So I finally got a chance to try out the Garmin Forerunner, and I gotta say even with the cheapest, bottom of the line Forerunner, it kicks butt! I only used the basic functionality this time around, not the "personal assistant" features, but it was still cool. As I was running I could see my pace on the fly. It kept track of my average pace, best pace, plus distance of course. I was also able to verify that yes, my landmark for 5k is in fact 5k.

423 calories burned.

I think I've worked out the logistics of keeping my lunch break to a minimum while still making it to the gym: change at work while "available", go work out, come back and change at work again, while "available". Cardio at home after everyone's in bed (10pm). As a feeble attempt at starting a new routine, after Biggest Loser tonight I ran a mile on the treadmill @ 7mph, and burned 95 more calories for the day.

Speaking of which, my treadmill's got quite the limitations compared to the ones at the gym. I hadn't really noticed because it'd been a while since I used mine. I was able to get an incline of 12% and a speed of 12mph (not simultaneously hehe) on the ones at the gym, but mine appears to have a max 10mph and max incline of 10%. Without the gym treadmills I wouldn't have been able to run the sprints I've been doing @ 12mph, or the ones at the 12% incline. Another interesting thing is that the ones at the gym have a minimum incline of 0%, but mine won't go below 1.5%...

THEREFORE, my workout here at home was tougher @ 7mph than the ones I had done at the gym the past few days. I suppose that's a good thing, but after a mile I had to stop!

That's all for now. 5k tomorrow, woo! And my boss shouldn't be too uptight, 5k + walking back is no more than 45 minutes.

I was wondering when this would become an issue. I need to pare down my time away from work when I go to the gym. My boss asked how long I'm gone when I go to the gym, and I honestly told him an hour and 15, sometimes an hour and 20. He then said he can't have me gone that long in the middle of the day.

Alright, so... 45 minutes to work out with no cardio after, cool. 5 minutes there, 5 minutes back, ok. 55 minutes... it looks like I'll just have to do what I used to do when I worked out in the workout room here at work, change my clothes before I leave, then change my clothes when I get back.

Alright. DAY 16...

Circuit 1
Wide-grip Lat Pull-downs: 3 reps @ 120lbs, 8 reps @ 80lbs, then hold 30 secs
Medium Underhand-grip Pull-downs: 20 reps (to failure), then hold 30 secs
Dead Lifts: 10 reps @ 135lbs
Hamstring Curls: 20 reps (to failure) @ 120lbs

Circuit 2
Seated Cable Rows: 3 reps @ 140lbs, 8 reps @ 100lbs
Lateral Shoulder Raises: 10 reps @ 15lbs
Lunges (Basic): 10 reps alternating legs
One-Leg Pelvic Thrust: 40 reps (20 each leg)
Rock Star Jumps: 20 reps

Circuit 3
Military Shoulder Press Prone on Body Ball: 10 reps @ 10lbs
Frog Kicks: 20 reps
Butt Kicks: 1 min

Circuit 4
Crossover Lunges w/Hammer Curls: 20 reps @ 10lbs
Bicep Curls: 20 reps (to failure) @ 20lbs
Bicycle Crunches: 50 reps (25 each leg)
Hill Run: Incline 15, 7mph

Circuit 5
Rock Star Jumps: 20 reps
Ball Crunches: 20 reps
Hanging Abs w/Twist: 30 reps (15 each side)

5 min jog after
Total calories burned: 295

Today's the start of Week 3 of Jillian Michaels's Making the Cut, designed to lose pounds... but I've actually GAINED. When I started the program I was at 166, this morning I was at 170. I'm still that inch down around the middle though, so can I call it "muscle weight"? :P

Alright, along with the start of Week 3 is the new week of workouts. Away we go... for the record, today is DAY 15:

Circuit 1
Body Ball Pushups: 10 reps
Push-ups: 20 reps
Cable Leg Extensions: 10 reps each leg (20 total)
Step Plyos: 1 min

Circuit 2
Dumbbell Presses on Body Ball: 10 reps alternating arms (5 ea)
Half Crow Push-ups: 5 reps ea leg (10 total)
Harpies: 20 reps
Jump Squats: 10 reps
Warrior Pose w/Tricep Press: 30 secs each leg

Circuit 3
Dips: to failure (9 reps)
Hanging Abs: 15 reps
Static Lunges w/Lateral Shoulder Raise: 10 reps each leg (20 total) @ 10lbs
Side Step Plyos: 1 min

Circuit 4
Pike Push-Ups: 10 reps
Squat & Military Shoulder Press: 10 reps
Dropsies: 8 reps ea leg (16 total)
Jump Rope: 1 min

Circuit 5
Bench Dips w/Feet on Body Ball (utter failure, was supposed to do 20, did 5 due to balance issues)
Bicycle Crunches: 30 reps
Plank Twists: 20 reps each side (40 total)
Boat Pose: 30 secs

43 min total circuit training, 300 calories burned
15 min treadmill run @ 7mph, 174 calories burned
474 total calories burned

Day 12... IN THE CAN! Same workout as Tuesday, not nearly as sore today as I was then though. Body must be adapting, time to change it all up on Monday again. :)

I changed up the order of the exercises a bit because in two separate circuits, someone was using a machine I needed at just the right time. No big deal, I just hadn't had that happen at this gym until now. It's not like there were many people there, this dude just happened to go where I wanted to go.

At any rate, 50 minutes, 349 calories burned.

Today's workout just about caught my legs on fire. :)

I mentioned earlier how sore I was after Monday's workout, with the leg extensions, jump squats, squat thrusts, side lunges, & lunges with shoulder raise... all topped off with the 12mph sprints. I was still sore TODAY from Monday/Tuesday, so guess what? Yup, today was a repeat of Monday. I'm not too bad off tonight, but I'm expecting to be hit in the morning.

I almost forgot, today was DAY 11. Same workout as Monday, but I also managed to do a 5-minute run @ 6.5mph at the end. I would have gone longer but my boss would have had my head if I ran a half hour. Heh.

So that was 40 minutes of circuit training plus 5 minutes of jogging, totalling 368 calories burned.

I thought I was going to be able to jog today, but my boss had me working on a computer all day. I quote: "You need to do what you have to do to get this computer ready by the end of the day. Like, don't work out. I realize you have to eat, but don't work out."

By the time I got the opportunity to jog, it was too late in the day. I would have come back at 4 and left at 4:30. So I didn't. I suppose it was for the best, my legs were still burning from Monday & Tuesday.

Back at it tomorrow!

You know after yesterday's workout, I felt like I'd done some work, but didn't really feel like I had gotten anything out of it if you know what I mean. I did enjoy a lot of the new exercises (especially the ones at the crossover station, that's just a cooool machine).

So this morning when I woke up, I could barely move. I'm not sure if it was the wood choppers, the leg extensions, or just a combination of all of them but I tell you... yeow! I hadn't felt this sore since when I first started working out! So you think it's doing something? :)

Alright, it is now DAY 9.

Circuit 1
Wide-Grip Lat Pulldowns, 1-3 reps, drop weight by 1/3, then 6-8 more - 3 @ 120lbs, 8 @ 80lbs
Medium Underhand-Grip Pulldowns - 15 @ 100lbs, then hold midpoint until failure (as it turns out, 30 secs)
Seated Hamstring Curls - 15 reps @ 120lbs
Jumping Lunges - 10 reps each leg
Hill Run - 1 min, incline 12, 8.5 mph

Circuit 2
Terry Pulls, on one knee @ crossover station, pull weights across chest, pyramid weight. Again I screwed up the pyramid. :P - 20 @ 40lbs, 12 @ 30lbs, 8 @ 40lbs
Standing Lat Pulldowns - whooops, forgot to do this one
Back Kicks w/Shoulder Press, I had balance issues with this one - 10 reps each leg @ 5lbs
Hill Run - 1 min, incline 12, 8.5mph

Circuit 3
Seated Cable Rows, 1-3, drop 1/3, then 6-8 more - 3 @ 120lbs, 8 @ 80lbs
Step-ups, 40 reps alternating (20 per leg)
Butt Kicks, a very LITERAL name. You jump up and kick your own butt, and it kicks your butt - 1 min

Circuit 4
Incline Bicep Curls, 10 reps per arm - 20 @ 20lbs
Pike Crunches, this one was weird, roll forward & back on a ball - 25 reps
Seated Hamstring Curls, one leg at a time, 10 per leg - 20 total @ 60lbs
Butt Kicks - 1 min

Circuit 5
Supermans - hold midpoint for 1 min
Boat Pose - hold pose for 30 secs
Reverse Plank - hold 1 min
Jump Rope - 1 min

45 minutes total + 5 minutes on treadmill @ 4.5mph due to them cleaning the bathroom in the middle of the day, 358 calories burned

Day 10 off! I'll be jogging and testing out the Forerunner 101 I got.

Day 8!!! Ahem...

Circuit 1
Scorpion Pushups, on the way down move one leg up towards the opposite shoulder, 10 reps per leg (20 total)
Dumbbell Flys on Body Ball w/Crunches, 25lb dumbbells, 10 reps
Leg Extensions, pyramid up with weight (messed up here, I pyramidded DOWN for the 2nd set, then back up for the 3rd), 20 @ 80lbs, 12 @ 70lbs, 8 @ 80lbs SORE CITY
Jump Squats, reps to failure, 20 total (normally more but AAAAUGH the paiiiin)

Circuit 2
Decline Dumbbell Presses, 35lb dumbbells, 20 reps
V Cable Flys, never used this machine before but it was way cool, 10 @ 30lbs, 5 @ 25lbs
Squat Thrusts, 20 reps
Side Lunges (alternating), 10 reps per leg (20 total)

Circuit 3
Close-Grip Pushups, performed to failure... SPEAKING of pushups. Yeah, I was fatigued from earlier so I did a whopping 10!
Plank-ups, to failure... alright get into pushup position, then one arm at a time, move to plank position, then alternate pushup/plank/pushup/plank that way. 10 reps.
Jump Squats, to failure, 20 reps
One-Leg Squats, more balance problems but I did it, 10 reps per leg (20 total)
Jumping Jacks, 1 minute

Circuit 4
Military Shoulder Press, 30lb dumbbells, 8 reps
Wood Choppers, do one side of body, then switch. 15@ 30lbs, 15 @ 60lbs
Knee Tuck Jumps, not a balance issue but just not able to jump high enough, 10 reps
Static Lunges w/Lateral Shoulder Raise, 15lb dumbbells, 10 reps each leg
Reverse Crunches, 5 reps
Hanging Abs with a Twist, this was interesting, hang like doing a pullup, then lift your legs out straight in front of you... then twist back and forth. 10 reps each side (20 total)

Circuit 5
30-second sprints (5 over 5 minutes), 30 secs on, 30 secs off, 5 sprints @ 12mph

45 minutes total, 323 calories burned.

Oh man, I gotta share this one. The past few days I've been worried (as I always am) that I'd gained some weight because in the evenings, my belt's been feeling tight. It's like I've been bloated or something, and in the mornings my weight has been the same.

So I took a close look at my belt and noticed the reason it was feeling tight: I've been using the next notch in the belt and didn't realize it! So I measured myself and sure enough, I'm an inch smaller around the belly button, making it 36". So it looks like the new program's working!

Now watch that jinx the whole thing.

Alrighty, Day 5: same workout as Tuesday, and again, I was about 35 minutes. The past two days I've done what I did Monday & Tuesday, following the exercises like a menu, so I have no idea why it's going faster. My guess is because I'm familiar with the exercises now, I can just go through the circuits faster.

Anyway, I had some things to do at work so I didn't jog after. 35 minutes total, 294 calories burned.

And I feel much better this afternoon. Then again I'm pumped up with cough medicine, too. :) Days 6 & 7 are off! WOO!

Day 4... very similar to Monday's workout circuits, exercises were shuffled a bit. What's weird though is I finished in 35 minutes. Ran 15 minutes after: 5 @ 7mph, 5 @ 6mph, then 5 more @ 7mph. Total 405 calories burned.

I jogged 5k today, and my time was for CRAP once again. Oh well, it was a nice day. :) 29:28:14, 363 calories burned. Burned 99 calories walking back (cooldown) for 15 minutes, so 462 total for the day.

OK boys & girls, here we go... Day 2...

Circuit 1
Wide-Grip Lat Pulldowns (pyramid weight) - 20 reps @ 80lbs, 12 reps @ 70lbs, 8 reps @ 60lbs
Dumbbell Row - 15 reps
Lunges50 reps, alternating (25 per leg)
Hill run, incline 10, 8mph - 1 min

Circuit 2
Low Dumbbell Rows - 15 reps
Seated Hamstring Curls - 15 reps
Step-ups - 40 reps, alternating (20 per leg), Jillian's are a bit different, you step up with one foot, then the next, then back down with one foot, then the next
Hill run, incline 10, 8mph, 1 min

Circuit 3
Crab Walk - 10 steps forward, Yeahh, mine weren't that fast :)
Reverse Plank - 5 leg lifts on each leg (10 total), same as video except add the leg lifts
Crab Walk, 10 steps backward
Reverse Plank, 5 leg lifts on each leg (10 total)
Supermans - 20 reps, then hold midpoint 20 secs
Reverse Crunches - 25 reps
Mountain Climbers - 1 min (as with yesterday I had to split it into two sets of 30 seconds)

Circuit 4
Pendulum Lunges w/Hammer Curls - 10 reps on each leg (20 total), now this one I had problem with. The girl in the video isn't going down far enough, either. With curling the dumbbells I kept losing my balance each time I'd switch back to the original position. In the end I think I did 10 total, I lost count. 20lb dumbbells.
Hammer Curls - Reps to bicep failure, 20lb dumbbells, 20 total reps
Static Lunges w/Reverse Cable Fly - 10 reps with each leg forward (20 total), like the video except as you go down, you stretch a resistance band with your hands
Hill run, incline 10, 8mph 1 min

Circuit 5
One-Leg Pelvic Thrusts - 15 reps per leg (30 total), normal pelvic thrust but with leg high in the air
Toe Touch Crunches - 25 reps, just like normal cruch but with legs in the air
Mountain Climbers - 1 min (as with yesterday I had to split it into two sets of 30 seconds)

When the circuits were over I ran 15 minutes @ 6mph (1.5 miles), making total calories burned ~600.

Day 3 is tomorrow, but with a reprieve of sorts... DAY OFF! :P I'll be running 5k instead.

Now for eating today, as I said I think I got it all worked out:

B: 3/4 Kellogg's Complete w/1 cup fat free milk, 1 piece of whole wheat toast w/1 tbsp natural peanut butter, 1 pear
L: 6oz steak, 2 cups lettuce, 1 tomato, 1 tbsp hidden valley ranch light, 1 slice whole wheat bread, 1 apple
Pre-workout: protein shake
Post-workout: protein shake
S: EAS Carb Control Chocolate Peanut Butter bar, 6oz Yoplait Light Boston Cream Pie
D: 6oz pork chop, 2 cups lettuce, 1 tomato, 1oz grated cheddar cheese, 1/4 cup green beans, 1 slice whole wheat bread, 1/4 cup cottage cheese, 1 orange

Total calories eaten: 2120. BAM! :P

Wow. :)

I finished Day 1's workout from Making the Cut, and I am SORE! People in that gym probably thought I was nuts, didn't know what I was doing, or both. Especially the people on the treadmills... they're going on with whatever they're doing, the guy to my right is walking, guy to my left is jogging, and then I walk up, crank the treadmill to 9mph, then leave after 60 seconds. I can just HEAR the thoughts going through their minds!

So anyway, I posted this before but I'll repeat it with notes. The notes will basically tell you either how much weight I used, or if I couldn't do the exercise:

Circuit 1
Dumbbell presses on body ball 20 reps (10 on each arm)
Dumbbell flys on body ball with crunches, half weight of dumbbell press, 15 reps - same as video except do a crunch as you pull the dumbbells up
Squats, 50 fast (no added weight) - I was moving at least twice as fast as the girl at the beginning of the video, maybe faster
One minute sprint @ 9mph

Circuit 2
Plank (hold for 10 seconds) - a little different from the kind I'm used to, which you lean on your forearms rather than hands
Close-grip pushups (5 reps) - no rude comments on the video, guys, heh... although the announcer does sound a bit like George Takei
Side planks with inner thigh raise (10 reps) - had a balance problem with this one but I managed. Unlike the video, my arm was straight up toward the ceiling
Flip back into plank & hold for 5 seconds
Close-grip pushups (5 reps)
Side planks with inner thigh raise (10 reps)
Flip back into plank & hold for 5 seconds
Burpies (I was supposed to do 50 reps) - oh geez, well I did this wrong, I only did 10 reps. Whooooops.
One minute sprint @ 9mph

Circuit 3
Frog push-ups (20 reps) - they're #3 in the video
Squat thrusts (20 reps, then hold static squat for 30 secs) - should have looked for a video BEFORE going to the gym because I was totally confused. I did them wrong (didn't stand up), but did 20 reps. Didn't hold for 30 secs either. Learning experience here. :P
W Shoulder Presses with leg extension (10 reps on each leg) - can't find a video for this one, hold your leg out in front of you and each rep, you extend it... while lifting dumbbells to your sides simultaneously. As you might have guessed I had a balance problem with this one too. 15lb dumbbells, wimp that I am.
Jump rope for 1 minute

Circuit 4
Bench dips (20 reps)
Rope tricep presses (perform until muscle failure) - 50lbs, 20 reps
Static lunges with lateral shoulder raise (10 reps with each leg forward) - As you lunge, extend dumbbells out to the side. 10lb dumbbells, wimpy
Mountain climbers (as any reps as you can for 1 minute) - I did 30, then had to rest for 10 secs, then did 30 more
Boat pose (hold for 30 seconds)

Circuit 5
Jump rope 1 minute
Bicycle crunches (50 reps)
Extended plank (hold for 30 seconds)

That was that. A couple things I need to do though:

- Don't forget the heart rate strap! I don't have a # for calories burned.
- It's HARD to do a circuit with machines across the room from each other

I will say this though: I sweat more than I've ever sweat in the gym. Usually I wipe down the equipment, but this time I had to clean the floor too. Also, I gotta work on balance.

Another problem I'm having that I sort of expected is filling in all my calories. I need to spread them across the day more, because as it stands I'll have to eat 1000 calories at dinner, and I doubt that's healthy. :)

I got back from my workout earlier to find that the Tahoe Rim Trail hikes that I missed last summer have been posted. Awesome! So I went and signed up for #2 on 4/12, #8 on 4/19, and #5 on 5/3 (the numbers are if you do them all sequentially which actually makes the hikes harder).

So now it's almost time to go home, and I'm pondering life, exercise, and the 5k I signed up for. Yeah, the 5k. You know, the one that's on 4/13?

So TRT #2 is 19 miles long, at an average of 10% grade. Am I going to make myself sorry? I suppose the plus side to all of this is it should be a 4500 calorie burn for the two days!

I finished my workout. The chin-ups weren't as good as the same time last week, but I'm in a new atmosphere now.

* Neutral Grip Chin-Up, 5 sets @ 5RM (why do they put an RM on body weight is what I wanna know), but I didn't do 5 sets of 5. :) Sets: 5 2 1 1 1

* Side Lying Lateral Raise, 15lb dumbbell, 20RM, reps until failure, Sets: 20 20 20

* Snatch-Grip Deadlift on Box (A REAL BOX! heh), 145lbs, 6-8RM, 3 sets, Sets: 8 8 8

35 minutes weights
25 min jog after @ 6mph, 2.5 miles
Total calories burned: 562

Today was cardio day, specifically, I ran 5k. This seems to be the Tuesday routine, although next week it'll change. The new workouts will be Monday/Tuesday, Thursday/Friday, so it looks like I'll be doing the longer runs on Wednesday/Saturday. That's fine with me, I really should be doing "long runs" on Saturday anyway.

So with that, I didn't break my 5k record, but I came close to matching it. Time: 28:30:68, coupled with walking back to work, 467 calories burned.

Today started the last week before switching programs. For some reason, everything seemed wrong. It's the same workout as last Monday, but with more weight and less time/reps. In the end, not only did I have to use the same amount of weight as last week, but I completed less reps, and was more tired... AND, my heart rate was higher than normal. I think during the weight workout it was 10 to 15 BPM higher than normal.

The upside is that because of the higher heart rate I burned more calories. I'm also enjoying being at the new place at lunch, hardly anyone's there. I think during my time there were 5 people in the whole place.

* Bench Press:
- Set 1: 6RM, 6 reps, sets to failure... 6 5
- Set 2: 6RM-15% of set 1, 6 reps, subsets of 3, sets until failure... 6 5 5, 6 2
- Set 3: 6RM-40% of set 1, reps to failure, subsets to failure, 10 10
* Static Curl, 1 rep per set, 30 second RM, 40lb dumbbell, 1 1 1
* Static Lying Triceps Extension, 1 rep per set, 30 second RM, 60lbs, 1 @ 22 secs, 55lbs, 2 @ 30 secs
* After weights, 25 min, 6mph run, 2.5 miles

Total 705 calories burned between weights & running! Woo!