Circuit Training + 5 miles

Circuit training!

Circuit 1
Wide-Grip Lat Pulldowns (pyramid weight) 20 reps; 12 reps; 6-8 reps
Dumbbell Row 15 reps
Lunges 50 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)
Hill run, incline 10, 8mph 1 min

Circuit 3
Crab Walk 10 steps forward
Reverse Plank 5 leg lifts on each leg (10 total)
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

Circuit 4
Pendulum Lunges w/Hammer Curls 10 reps on each leg (20 total)
Hammer Curls Reps to bicep failure
Static Lunges w/Reverse Cable Fly 10 reps with each leg forward (20 total)
Hill run, incline 10, 8mph 1 min

Circuit 5
One-Leg Pelvic Thrusts 15 reps per leg (30 total)
Toe Touch Crunches 25 reps
Mountain Climbers 1 min
Plank 1 min

32 minutes, 221 calories burned

Then tonight was a 5-mile run, the same route as usual lately. I was doing great the first few miles, but as I rounded the corner, the wind was heavy duty. 9mph! Oh well.





Splits
Mile 1: 9:42
Mile 2: 9:30
Mile 3: 10:36
Mile 4: 10:15
Mile 5: 10:24
.09 mi: 00:49

5.09 miles, 51:20, 9:48/mi, 641 calories burned for a total of 862 for the day.