10:00 AM - 64:00 mins of Weights (Arms & Abs) Avg. HR 110 (384 Kcals)

Assisted Chin-ups: 15/90, 10/75, 3/60
Assisted Dips: 15/90, 12/75, 8/60
Assisted Chin-ups (wide grip) 10/90, 6/75, 1/60
Pushups: 3 sets of 15

Dbl Bicep Curls: 15/15, 12/20, 10/20
Nautilus One Arm Curls: 15/40, 12/50, 8/60
Barbell Curl: 15/20, 12/20, 4/30

Dbl Overhead Press: 15/15, 15/20, 15/25
Bench Dips: 3 sets of 15
Nautilus Overhead Triceps: 15/40, 12/50, 6/60

Dbl Side Bends: 1/15, 15/20, 15/25
Ab Knee-in s: 3 sets of 15
Ab Straight Legs: 3 sets of 15
Ab Crunch on Ball w/8lb ball: 3 sets of 25

11:10 AM - 69:00 mins of Running (10K Training @ Level 3)) (144HR) 6.5 miles (720 Kcal)
Level 3 = 0.0 to 2.9 % Incline (to simulate running outdoors)
Pace: 5.2 to 6.4 mph (increased pace 1/10 mile every 1/2 mile interval)
Breakdown: 6.2 miles (10 K) in 63:46 minutes
.3 mile walk in 5:14 minutes

What a great run, I feel my legs getting stronger everyday.