Today's Tweets

00:43 New post on my blog: Today's Tweets: 00:14 New post on my blog: Today's Tweets: 00:16 New po.. tinyurl.com/mfpzjv #

05:49 Wt: 177, RHR: 47, BF: 18.3% #

06:08 OK, I'm off to work... #

08:10 Breakfast: 1/2 Chewy Chocolate Chip Pure Protein bar #

10:22 How come every time I stop the device in windows before unplugging the Pre, it still tells me some data was damaged? #

12:50 Time for the gym! Rush is playing, it's on. #

14:07 MapMyFitness.com: Completed Circuit Training. 221 (kcal). 00:32:00 #

14:22 What does "Searching..." mean on the Pre? What is it searching for? #

14:45 RT @gchance: What does "Searching..." mean on the Pre? What is it searching for? @danterner Spock? #

21:05 RT @Chris_Gorham: SAG approves contract bit.ly/15maA3 Time for our union unify. 2 years n counting. - woo, viewers won't be screwed! #

21:07 Ran 5.1 miles on - m8.to/29B #

21:14 Mapped 06/09/2009 Route (5.09 mi.) #

21:17 Completed Regular Run. 641 (kcal) Distance 5.09 mi. Duration 00:51:20 #

21:45 New Flickr upload: 6-9-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/m8jzs3 #

22:46 New post on my blog: Circuit Training + 5 miles: Circuit training!Circuit 1 Wide-Grip Lat Pu.. tinyurl.com/lhbalz #

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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.