6:30 AM - 73:00 mins of Weights (Chest, Back, Shoulder & Abs) Avg. HR 100 (511 Kcals)

Bench Press: 15/85, 8/95, 3/105, 4/105*w/assistance
Bench Knee-in/Straight Leg for Abs: 4 sets of 30
Cable Crossover: 15/30, 12/40, 3/50, 15/30
Nautilus Ab Crunch: 25/65, 25/80, 15/95
Incline Dbl Flyes: 15/15, 15/20, 12/25
Dbl Side Bends: 15/15, 15/20, 15/25
Standing Row: 15/25, 15/35, 10/45
Narrow-grip Lat. Pull-down: 15/45, 15/60, 10/75
Seated Row: 15/60, 12/67.5, 8/75
Lat Raises: 15/30, 10/35, 5/40
Shoulder Press: 15/35, 12/40, 10/45
Dbl Side Raises: 15/7.5, 12/10, 8/12


7:50 AM - 32:04 mins of TM Running(5K Training - Level 2) (139HR) 3.1 miles (414Kcal)
5:00 mins of TM Walking (Cool-down) .43 miles
(LEVEL 2 Inclines= .0 to 2.2 %)
(Run: 5.5 to 6.6 mph pace with .1 mile increase approx every 1/2 mile for 2 miles, then increase every 1/4 mile next 1/2 mile, finished w/ increase every 1/10 mile)

Good run, legs are feeling strong.