WORKOUT

10:10 AM - 84 mins. of Run/Walk Intervals - 7.25 miles (131 AVG - 145 MAXHR) 566 Kcals.
Breadown: Ran the 1st mile, then decided to include walking intervals as follows: 1/4 mile speed walking, followed by 3/4 mile running intervals X 6 sets.
Total runing distance: 5.5 miles
Total Waling distance: 1.75 miles
Avg pace: 11:34 min/mile

6:50 PM - 40 mins. of Weights: Arms (96 AVG - 122 MAX HR) 127 Kcals
Assisted Chin-ups (Narrow grip): 90/10, 75/10, 60/4
Assisted Chin-ups (Wide Grip): 90/10, 75/6, 75/4
Assisted Dips: 90/15, 75/12, 60/8
Push-ups: 3 sets of 15
Dbl Curls: 15/15, 20/12, 25/6
Tricep Bench Dips: 3 sets of 15
Tricep Rope pushdown: 30/15, 35/15, 40/15
Barbell Curl: 20/15, 30/15, 40/8

7:40 PM - 20 mins. Walking Inclines - 1.33 miles ( 104 AVG - 114 MAX HR) 83 Kcals.