Frosting

Today was the frosting for the week. Was able to get a good run in at lunch even though I have a ton of work to do. Decided to lift if I get done what I need to at work later this evening, but at lunch I did this:

Set Grade to 2.5%
1.5Miles - 2 x (0.6m run @ 6.0mph, 0.15m walk @ 3.5mph)

Set Grade to 3.0%
1.5Miles - 2 x (0.6m run @ 6.0mph, 0.15m walk @ 3.5mph)

Sprint sets
.5Miles - 2 x (0.125m run @ 8.5mph, 0.125 walk @ 3.5mph)

3.5 Miles total

After work I did:

Bench Press:

15 @ 135
20 @ 135
15 @ 135 + chains
15 @ 115 + chains
20 @ 95 + chains
25 @ 95
30 @ 75

Had to go to Russ and Lonnie's party after that.