Weight Training + 3.17 Miles

Back to work after the 4th of July holiday, and of course, back to the workouts.

Warmup, 3 circuits of 5, 30 seconds each
Jumping Jacks
Split Jacks
Alternating Squat
Lunges
Mountain Climbers

Workout
High Step-Up, Sets: 10,11,10 @ 12lbs
Romanian Deadlift, Sets: 10,11,10 @ 135lbs
Offset Incline DB Curl, Sets: 10,11,10 @ (2x12lbs)
Incline Lower Trap Raise, Sets: 10,11,10 @ (2x12lbs)

29:52, 217 calories burned

After the weight workout, I ran 3 miles. I came close to not being able to go at all, my boss was trying to get me to stay in the office after the weights.


See the activity on RunSaturday

Type:	Run - General
Duration:	0:32:58
Distance:	3.16 mi

Splits
Mile 1: 9:46
Mile 2: 10:17
Mile 3: 10:50

3.17 Miles, 32:58, 10:25/mi, 342 calories

Total 559 calories burned for the day.

From Twitter 07-05-2010

• 03:02:33: New post on my blog: From Twitter 07-04-2010: 03:02:41: New post on my blog: From Twitter 07-03-2010: 03:02:15: Ne... http://bit.ly/c1rzZo
  
• 08:53:20: Wt: 179.6, RHR: 50, BF: 18% #myhealthstats #fb
  
• 09:55:21: Watching Michelle Forbes on TNG not playing Ensign Ro. #fb
  
• 10:24:21: Boy, they really changed the look of the Trill, didn't they? This dude's got a big forehead, pretty unique for Trek.
  
• 10:27:12: OK so with Trill, the 2nd name is the symbiant... Jadzia Dax, Dax is the symbiant... they just gave Riker Dr. Crusher's lover's slug
  
• 10:27:37: so is he now Will <whatever the slug's name is>?
  
• 10:34:03: Odan... so he's Will Odan. Or maybe Odan Riker.
  
• 10:49:20: Oh man, Beverly Crusher's banging Riker... Odan Riker that is. I wonder if Will Riker will remember it.
  
• 10:57:26: BUMMER. The Trill slug was removed from Riker and put into a woman. Crusher's not happy. :P
  
• 10:57:54: She still wants a relationship. This is awkwad. :)
  
• 11:06:04: Talk about retro... Hamburger Helper got rid of the CGI glove, now it's a glove on a hand, with a visible hand
  
• 11:28:45: Toy Story 3 3D (@ Cinemark Yuba City) http://4sq.com/5Yuy1a
  
• 14:26:31: I'm at Raintree Car Wash (970 Tharp Rd., Yuba City). http://4sq.com/4s2CUk
  
• 14:45:05: "It's Raining Men" is playing at the car wash. How long until "Car Wash" comes on?
  
• 15:13:45: I'm at California Red's Cafe (815 Plumas St., Colusa Hwy., Yuba City). http://4sq.com/92XMij
  
• 16:10:49: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 16:18:13: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 19:00:09: On Facebook, "Many who like Running like Reading". Interesting. :) #fb
  
• 19:13:24: My daughter's tummy hurts. My wife asked, what could make it feel better? She said, the Wii. #fb
  
• 19:24:37: Watching @followlolo win the 100m hurdles.
  
• 20:07:48: Ooh, ooh, 90 degrees. Temps are going down.
  
• 21:38:34: Ran 5.1 mi in 48:07, 9:29/mi average (9:04,9:09,9:58,9:31,9:39), 531 calories burned - http://bit.ly/azUoQK
  
• 21:44:51: MapMyRun.com: Updated a workout named 2010/07/05 . 531 (kcal). 5.08 mi.. 00:48:07
  
• 21:52:25: Ran 5.07 miles in 48 mins and felt great. Think you're not running very well? Feeling like you haven't been running... http://bit.ly/aHeh6Q
  
• 22:26:05: New post on my blog: 5 Miles: Today turned out really well, we took the kids to see Toy Story 3 in 3D. This is th... http://bit.ly/dfuuUA
  

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