day seventeen

day seventeen...

4.5 mile run treadmill run in 41:22.
broke down like this:
.5 mile walk at 4.0 speed
.75 mile run at 6.6 speed
1 mile at 6.8
1 mile at 7.0
.25 mile at 7.2
.25 mile at 8.2
.5 mile at 7.2
.25 mile at 6.6 to 5.8
.25 mile at 5.8 to 4.0
increased the speed and brought it back down.
right after billy b walked in and asked me if i already finished my run. yes. "4 miles?" 4-and-a-half.

onto the weights:
arm/chest push down (pullie). 70 lbs. 10 x 3.
arm/chest pull down (pullie). 60 lbs. 10 x 3.
cross-x pullie system. 50 lbs/arm. 12 x 3.
cross-t pullie, arms to sides. 45 lbs/arm. 10 x 3.
back/arm pull-in machine. 50 lbs. 10 x 3.
leg lunges. 15 lbs/arm. 10 x 3.
crunches. 25 x 8. 200 total.

made tomato & onion salad for dinner along with sweet potato fries. the onions made my stomach ache. ugh.