Friday:

1 min jump rope
1 min side to side high knee
1 min rest
Repeat 3x

Giant Set
Ballet Squat 4x10- 25# DB
DB Lunge - 4x10 - 25#
2 arm row 4x10 - 25#
DB Flye on Stability ball - 4x10 - 25#
1 min rest

Bent over Row 4x10 - 12#
Standing Calf raise 4x25 - 25#
Hammer Curl 4x10 - 25#
Lying DB extension - 4x10 25#
1 min rest

Pull up 4x5
Knee raise 4x10
Ab on ball


Saturday:
Took my car over to the dealer at 8am for oil change, while they were changing the oil went for my 5 mile run in Streetsboro, one thing that I notice during my run is that there is about every single fast food joint on Route 14 including the new sonic.

M1: 11:28 151bpm pain in left hip walked for about 3 mins
M2: 10:54 158bpm
M3: 11:02 159bpm Out of sidewalk running on the side of the road, soft
M4: 11:09 155bpm
M5: 9:57 160bpm

No stride out today had to get back hole for some cleaning expecting guest for the weekend.

Not really going in the right direction, time for the 5+ miles below but this is the first week with the 7 miles twice midweek, so hopefully time improve with my body adjusting.

10/25 54:45 10:53
10/18 53:38 10:27
10/4 52:23 10:28