15 minutes recumbant bike

dumbell curls: 3 x 10 @ 12 lbs/arm
dumbell overhead press: 3 x 12 @ 24 lbs
tricep kickbacks: 3 x 10 @ 10 lbs/arm
skull crushers: 1 x 10 @ 12 lbs
incline sit ups: 3 x 10
bicycles: 3 x 24
deadlifts: 3 x 10 @ 24 lbs

Monday: 3 miles, untimed, with friends :)

1 | 9:47
2 | 10:33
3 | 10:14
3.1 miles | 31:25 | 10:08min/mi
0.3 mi walking CD | 5:24

1 | 9:48
2 | 9:54
3 | 11:37
4 | 10:13
5 | 11:25
6 | 10:41
6.22 miles | 1:05:46 | 10:34min/mi
0.4 mi walking CD | 6:42

Sept 17th: 3.1 miles, untimed

1 | 10:03
2 | 9:46
3 | 9:38
4 | 9:54
4.3 miles | 42:26 | 9:52min/mi
0.26 mi walking CD | 4:25

Miles for Sept 2-8: 10.72
Miles for Sept 9-15: 14.1

Sept 15th:
1 | 10:20
2 | 10:28
3 | 10:32
4 | 11:44
5 | 12:24
5.5 miles | 1:01:50 | 11:15min/mi
0.29 mi walking CD | 5:20

Sept 12th:
1 | 10:15
2 | 10:36
2.4 miles | 24:50 | 10:25min/mi

Sept 10th:
1 | 10:36
2 | 10:05
3 | 10:21
3.1 miles | 31:58 | 10:19min/mi
0.34 mi walking CD | 6:10

Sept 9th:
1 | 10:24
2 | 10:31
3 | 10:17
3.1 miles | 32:17 | 10:25min/mi
0.27 mi walking CD | 6:13

Sept 6th:
1 | 10:05
2 | 10:50
3 | 10:22
3.1 miles | 32:12 | 10:23min/mi
0.2 mi walking CD | 8:08

1 | 10:31
2 | 10:11
2.4 mi | 25:09 | 10:30min/mi

1 | 9:17
2 | 9:44
3 | 10:39
4 | 11:19 (mostly uphill- I need to get used to the the Halifax hills!)
4.31 mi | 44:04 | 10:05min/mi | 6.0mph

1.62 mi walking CD | 27:02 | 16:54min/mi

(walked to the law school and back to check how long it takes)

tricep dips (3 x 10)
push-ups (3 x 10)
biclyes (3 x 24)
crunches (3 x 20/20/15)

1 | 9:44
2 | 10:18
3 | 10:27
3.31 mi | 33:43 | 10:32min/mi (5.7mph)
0.19 mi walking CD | 4:57

push-ups: 3 x 10
bicycles: 3 x 24
crunches: 3 x 15