arm strength at weight room 2 x 8 pull up 2 x 10 dips 3 x 12 curls (20 lb ea) 3 x 10 bench (45 lb ea) 3 x 10 incline press (95 total) 3 x 12 shrug (110 lb) 3 x 10 behind the backs (25 lbs)
5 PM
Run tempo 1:10:00 [3] 11.0 mi (6:22 / mi) shoes: Asics 2160
2.5 mile w/u-slow
1.7 mile/10 minutes on at tempo pace-2 minute break, mostly on grass at Grand Blvd Park-5-10 mph south wind (half way) x 3 5:54/mile average