day twenty-four

day twenty-four...

4.25 mile run treadmill run in 38:38.
a little walking at the beginning and end, but it mostly broke down like this:
6.6 speed mile number 1
6.8 speed mile number 2
7.0 speed mile number 3
7.2 speed mile number 4
felt the left leg in mile number 2, but kept going.

when done on the treadmill i stretched out and jumped on the exercise bike for 21 minutes. did 5 miles. about 170 calories.

moved onto 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 1. 60 lbs/arm. 12 x 2.
cross-t pullie, arms to sides. 50 lbs/arm. 10 x 3.
forgot about this one from my past weight lifting days... the incline dumbbell press. 25 lbs/arm. 12 x 1. 30 lbs/arm. 12 x 3.
back/arm pull-in machine. 50 lbs. 10 x 3.
did some pull ups and boulding type hanging.
crunches. 25 x 8. 200 total.

weight: on my neck
feeling... like i got a lot in since i started the workout at 4:30pm