Another good morning because I got to run with Katie. Ran from my house to hers and we ran Greenlake. Then back home for me. Thanks to my wonderful new HR monitor, I have a lot to report on this run....

6.7 Mile Run @ 01:01:49
146a, 194m
Ave Pace 9:08
Max Pace 8:00
Ascent 980

Then came home and did a little core

CORE
3 x 1:00 Plank
1 x 1:00 Each Side Plank with Rotation
15 Reps Crunch on Ball (1 front, 1 each side, 1 front)

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It was close because I am working out of the office the rest of the week, but I managed to get in a lift at the end of the day.

Weight Training

CORE
Back 2x12 @ 10 lb plate
2x15 Captain's Chair (straight leg)

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

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x15 @ 30 dumbbells

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

BICEPS
2x13 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine