Ran over to the gym and got in some weight training. Definitely not feeling my strongest... Planning my long run after work today.

Weight Training

CORE
Back 3 x 15 @ 10 lb plate
3 x 15 Legs Up Captain's Chair
3 x 15 Crunch Machine @ 25

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder alternate raise side and front 2 x 12 @ 8 dumbbells

CHEST
Press 2 x 15 @ 65 barbell
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 15 @ 75 machine
Lat Pull Down 2 x 15 @ 75 machine

BICEPS
Concentration Curl 2 x 12 @ 20 dumbbells
Curl 1 x 12, 1x8 @ 30 barbell

TRICEPS
Kickbacks 2 x 15 @ 10 dumbbells
2 x 15 Assisted Dip @ 125

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Did my long run after work today. Was feeling tired and unenthused so I just did my regular route from home up 15th to 175th and back down Meridian. I was playing around with my HR monitor and inadvertantly dumped the data.

11 Mile Run @ 01:50:00