5.5 miles

Came home at 4:30, went for a nice little run and before I got back it was DARK. Like, black dark.

Standard time sucks at this latitude. What do I live here for?

(Checks weather in Texas in summer)

Oh right.

6 mile run.

Upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

Fia, core & upper body

4 miles

10 mile run

Strength training

Conditioning day

10 mins warmup

Then 4 rounds of
1000m row
25m heavy sled rope pull
1000m run

Then rest 2 min and then 50 wall ball shots @20# for time

Stretch

Handstand walk practice, 4x15m walks with 90 degree turns