10 PM
Bike (spin bike) 20:00 [3]
Spin bike @ gym. W/U plus a few intervals. Gonna be a late one!
Strength 45:00 [4]
Reasonable job of mimicking parts of recent personal trainer workouts. Sets of: 20 Glut. medius side steps w/ black band while extending 14# med. ball in front, 24 18" box step-ups w/ 15# dbs, 1 min. plank } x3; 5 pull-ups (on assistance machine set @13), 10 pushups, 45 sec. double unders } x5. Ouch on the d. unders. Squats on upside down Bosu. A victory since I didn't fall off.
Run (treadmill) 30:00 [3]
shoes: Hoka One One Kailua Trail
Treadmill run. Not much more to say about it.