weights and running

barbell military press 8,6,4,2,1@ 95, 95, 100, 105, 115

upright rows 2x8, 2x6@ 50, 50, 60, 60

bent over lateral raises 10, 8,8, 6@ 10, 20, 30, 40

30 minutes of weightlifting

1 mile run @ 8:33

4x 1/4mile run@ 2:06, 1:55, 1:50, 1:52 (7:43 pace)

1 mile warmdown@ 11:10

30 minutes running