Gym 50:00 
shoes: 2011 Merrell Trail Glove
started with a lot of ab work, which was pretty superfluous as far as I was concerned after all the situps earlier in the week. Then multiple rounds in 25 minutes of 15 squats with a dumbbell held on the chest, 15 sideways medicine ball tosses against the wall on each side, then sprint the length of the parking lot and back. There was a bit of standing around in between, and I wasn't too motivated to go really fast with two o races this weekend, but I was still pretty sprightly.