Chest
Flyes: 3 x 10 @ 20 lbs
Bench press: 3 x 10 @ 50 lbs

Shoulders
Upright rows: 3 x 10 @ 30 lbs
Dumbell shoulder press: 3 x 10 @ 25 lbs

track | 3 miles | 27:33 | average pace: 9:11/mile
1.0 | 9:34
2.0 | 8:55 | 18:29
3.0 | 9:04 | 27:33

track | walking | 1 mile | 15:00

10 minutes Cybex, hill intervals, level 8

Abs
Crunches on ball: 3 x 12
Leg lifts with ball between ankles: 3 x 8
Two 30 second planks