4.5 miles with 1% incline one mile warm up and then three miles at 8:27 pace (7.1) I think this is a tempo run or it is as close as I will ever get. I wanted one more mile but just couldn't seem to talk myself into staying on the treadmill.
lifted for back. calfs and walking lunges with 8 pound ball
Gravitron 3 @ 90 pounds 5@ 100 Pull-ups .5 yes that is right I moved today it was more like .3 but I am going to round up just to scare you all with my tremendous progress... so are you scared?
Here is a picture of what I have to do my pull-ups on
![](http://tbn1.google.com/images?q=tbn:hxoN2vD9aWASXM:http://ecx.images-amazon.com/images/I/41FdQlydDPL._SL500_AA280_.jpg)
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