Today's Tweets

00:13 New Flickr upload: 5-21-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/oly5ar #

00:13 New post on my blog: Today's Tweets: 00:33 New post on my blog: Today's Tweets: 00:32 New po.. tinyurl.com/qgnb66 #

01:14 New post on my blog: Circuit Training + 5 miles: Back in the gym today for circuit training:.. tinyurl.com/r5zu62 #

05:29 Wt: 177, RHR: 60, BF: 18% #

05:30 Overtraining or lack of sleep? Yesterday's RHR was 48, today's is 60. #

05:48 RT @RunningRealtor: listening to "Radioactive - The Firm" ♫ blip.fm/~6t5sj - You beat me to it! I almost blipped that yesterday. #

05:54 If you haven't heard of the Bad Boys of Acapella, you should seek them out. The Edlos, "The Lion Sleeps Tonight... ♫ blip.fm/~6t64l #

07:52 RT @shawnz: Sign up to get a buy-one-get-one free Wendy's Frosty coupon: frosty.com/posse/ #

08:01 RT @SKDickey Here's @speedysasquatch's scottish uncle. I think... am I right?? twitpic.com/5ozcb - he looks like @rodmur! #

08:06 RT @karrock: #followfriday oops @cyberpenguin - *snif* I miss @cyberpenguin. Who's with me? #

08:25 More blips! John Hiatt, "Perfectly Good Guitar" ♫ blip.fm/~6th6x #

08:35 Simon & Garfunkel, "My Little Town" ♫ blip.fm/~6ti0t #

08:44 For @beejjorgensen, because I wanna know if he remembers this classic... "Release Me" ♫ blip.fm/~6tirh #

08:50 RT @thegearhouse: New Video Post: Cooking Pizza in the Backcountry? What? bit.ly/gxyoF RT @thebackpackertv That video ROCKS #

09:09 Billy & the Boingers, "U Stink But I Love You" ♫ blip.fm/~6tkst #

10:30 RT @funnyordie: Reno 911's Tom Lennon will punch you in the dick if you don't vote for him.... tinyurl.com/o6qrcpFINALLY! #

10:59 Admin comes in with mail, then says, "DANG, got enough stuff here? You're gonna take over the whole office!" Then waits for a response-yeahh #

11:33 I just got email about Run for Independence in Elk Grove. Hmm... it'll be hot, but sounds like fun. #

11:57 For @alitherunner: Stayin' Alive by ... ? ♫ blip.fm/~6tys2 #

13:03 Interesting. I just drove by a guy riding his bike while reading the paper. #

14:18 It's about time! @HannahMontaana is following me. #

14:19 RT @palm: RT @thinktrain: I just received an email from @barackobama: "June 6th, it all begins." I assume he's talking about the Palm Pre. #

14:25 RT @ghbaker: @gchance lol, Palm Pre? YES WE CAN!! #

15:25 Comfortably Numb Cover, featuring Billy Sherwood, Chris Squire, & Alan White of Yes ♫ blip.fm/~6ufjn #

15:36 Supertramp, "Bloody Well Right" ♫ blip.fm/~6ugdu #

15:42 Rush, "Bravado" ♫ blip.fm/~6ugt9 #

15:43 This time for sure, Rush, "Bravado" ♫ blip.fm/~6ugvb #

15:48 Mason Williams, "Classical Gas" ♫ blip.fm/~6uhaf #

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Circuit Training + 5 miles

Back in the gym today for circuit training:

Circuit 1
Dumbbell Presses on Body Ball, 20 reps (10 per arm)
Dumbbell Flys on Body Ball w/Crunches, 1/2 weight of press, 15 reps
Squats, 50 reps fast (no added weight)
Sprint @ 9mph, 1 min

Circuit 2
Plank, 10 secs
Close-Grip Push-ups, 5 reps
Side Planks w/Inner Thigh Raise, 10 reps
Flip Back to Plank, 5 secs
Close-Grip Push-ups, 5 reps
Side Planks w/Inner Thigh Raise, 10 reps
Flip Back to Plank, 5 secs
Burpies, Straight from Plank, 10 reps
Sumo Squats, 50 reps
Sprint @ 9mph, 1 min

Circuit 3
Frog Push-ups, 20 reps
Squat Thrusts, 20 reps
Static Squat, 30 secs
W Shoulder Press w/Leg Extension, 10 reps each leg
Jump Rope, 1 min

Circuit 4
Bench Dips, 20 reps
Rope Tricep Presses, Until failure (20 reps @ 40lbs)
Static Lunges w/Lateral Shoulder Raise, 10 reps w/each leg forward
Mountain Climbers, 1 min
Boat Pose, 30 secs

Circuit 5
Jump Rope, 1 min
Bicycle Crunches, 50 reps
Extended Plank, 2 minutes

28 minutes, 234 calories burned

Then this evening, I ran 5 miles, burning 608 calories. Total for today: 842 calories.



Splits
Mile 1: 8:57
Mile 2: 9:05
Mile 3: 10:12
Mile 4: 10:16
Mile 5: 9:54
.08 Mi: 8:55

5.08 miles, 49:11, 608 calories burned

After my run, I realized I was out of Power Ade Zero! So I had to think, what can give me plenty of sodium? Cottage cheese! Did you know that one serving, a half a cup, has 400mg of sodium? I also had an orange. Total intake for the day: 1420.

Anyway, I'm hoping that I can sustain this pattern of working out at the gym at lunch and running in the evening. We'll see how it goes long-term.