Today was a nice 10 mile short long run. We did the usual and drove to Gasworks and ran around Lake Union. This time, we ran the other direction so I got an extra quarter mile or so in. I did fast mile middle mile on the trail and worked to keep a good pace up Stone Way and 5th. I remembered to wear my HR monitor but forgot my watch so I have no HR information on the run. Did some core after the run and then Ruth and I will get in weight training after her shift at the Bike Expo.

10+ Mile Run @ 01:40:00

CORE
2x 15 middle, 1x 15 each side crunch on ball
3x 1:00 min Plank on Ball
2x 1:00 Side Plank with Rotation

Got in a quick weight workout after the Expo where I got a very good deal on Craft running and cycling knickers. My bench press turned into a dumbell press because Poser McFee was hogging the bench press.

Weight Training

CORE (continued)
Back 3x15 @ 10 lb plate
3x15 Captain's Chair
3x15 Crunch Machine @ 20lb

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Dumbell Press 2x15 @ 60
Chest Flyes 1x15, 1x10 @ 30 dumbbells

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

TRICEPS
Assisted Dips 2x15 @ 125 machine

BICEPS
Concentration Curls 2x15 @ 20 dumbbells