t'mill run with headphones - different pace according to songs - nice job

January THAW! Today was 37F when i ran. Winds were SW 15mph. Really pleasant day. I went into the wind and had it psuhing me all the way home. My split (not really a mile, just landmark) was 6:44 out and 6:05 back. THe official first mile was 7:10

After work i headed to gym. I was sore and tired form work, fell once and in morning walking was impossible. Really tense, starting to get a stuffy nose. the run felt ok. entire run was at 0.5% incline (climbed 125 ft). I was running 5 minute blocks, 8.6/9.0/8.7/9.0/8.7/8.8

Single leg hamstring curls and leg extensions.

treadmill run - back to work yesterday after weeek vacation. Yesterday was rough day, today 8hrs. It felt good running, more of a strength training run. Increased 0.1mph every 10m (8.6 8.7 8.8) with first 3 min flat and next 7 min @ 0.5% incline. At 30 i went to 9.0 and 31:30 1%

The second set of bench was ok until 8th rep, struggled - got the last 2 up. AFter that i did then arms/shoudlers machines