131021

179.8. I'm up at 6 and showered by 6:30; let's see if this week can be more productive than last week.
Noon session - active warm up, 4.6 mile intervals 5' warm up, 5' hard, 5' easy, 4' hard, 4' easy, 3' hard, 3'easy, 2' hard and cool down run back to the gym. Static stretch.
Evening gym session - knee extension #35 3 x 8, leg curl #30 3 x 8, squats #115, 135, 155 3 x 8, ground based row #90 3 x 10.
Push ups - 2 x 25, 2 x 25, 2 x 25 (-1170)
Pull ups - 2 x 8