been missing my updates lately!
7/15--rode bike for 6.5 miles, averaging around 102RPM 3 sets of 10 leg lifts
7/20--Long run, .5 miles at 9:00/mile, 6 miles at 8:51/mile
7/21--rest
7/22--XT--Lat pull down--5 sets of 5 at 120,130,130,140,150# circuit of dumbell step-up, dumbell squat to press, dumbell row..3 set of 8 reps, 35# dumbells
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