Running (long run ) 3:37:00 [3] 20.0 mi (10:51 / mi)
ran dog for 6 miles, stop and go. Ran remaining 14 at faster pace.
5 PM
Lift Weights30:00 [3]
bought a new bench to lift at home with dumbells. Using 25, 30, 35 lb weights. More detail to follow. (also ocassionally lift at YMCA with bigger range of macines).