Lunchtime run on the treadmill. I tried adding a bit more speed, half the run at a slightly higher speed. Sneaking up on it to make sure I don't have any problems. The usual 4 mph to the 5 min. mark, then 7.5 minutes at 4.5 mph, and back to 4 for the rest.
HR: avg.148, peak 161. Followed by a short walking cool down.

Lunchtime run on the treadmill. 15 [email protected] 4mph = 1 mi. HR: avg.147, peak 161
Followed by a short walking cool down, then some exercises.

These were done in 2 circuits doing one set each of push ups, lunges, sit ups, squats, knee raise, and assisted pull ups. HR: avg.150, peak 166

Lunchtime run on the treadmill. 15 [email protected] 4mph = 1 mi. HR: avg.146, peak 157
Followed by a short walking cool down, then some exercises.

These were done in 2 circuits doing one set each of push ups, lunges, sit ups, squats, knee raise, and assisted pull ups. HR: avg.139, peak 163