Today was a 10 mile run. Ruth took me on her favorite new route from Gas Works through Interlocken and then I ran home. I tried to do last mile fast mile but it was not terribly impressive as I was running uphill most of the time.

10+ Miles @ 01:42:30
145a

End of run @ 00:13:20
155a, 177m
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Then we went to the gym for a core and upper body workout.

Weight Training

SHOULDERS
Overhead Press 1x15, 1x10 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 8 dumbbells
CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 2x12 @ 125 machine

BICEPS
Concentration Curls 2x12 @ 20 dumbbells

CORE
3 x 1:00 Plank on ball
1 x 1:00 Plank with Rotation each side
2x15 Captain's Chair
2x12 Ab Crunch Machine @ 15 lb
Back 2x 15 @ 10 lb plate
4x15 Crunch on Ball (front, each side, front)