New reason for loving my iPod nano: The stopwatch feature! I can't believe I forgot about it. I've been trying to estimate my mile times by dividing my mileage by my time. This handy little feature times all of my miles for me!

So today, I did:

track | 3 miles | 26:57 | average pace: 8:52/mile (7.0 mph)
1.0 | 8:23
2.0 | 8:33 | 17:56
3.0 | 9:01| 26:57

track | walking | 0.75 miles | 10:00

Back
Lat pulldowns: 3 x 10 @ 60 lbs
Seated rows: 3 x 10 @ 40 lbs

Abs
Torso rotations: 3 x 10/side @ 60/60/70 lbs
Slow bicylcles: 3 x 20

Shoulders
Lateral raises: 3 x 8/10/8 @ 30/20/20 lbs

Lots of stretching :)