7-16
back to running, foot still hurts but F*** it...cant wait forever on it.

treadmill warm-up: 6 minute mile
3 rounds shadowboxing
3 rounds double end bag
3 rounds angle-pad on the wall
3 rounds body bag
2X5 pullups hands in
2X5 pullups hands out
3X10 shrugs w/35 dumbells
2X10 side bends w/65 dumbell

roadwork: 6 mile easy run
44:51 total 7:28/mile
164 avg hr
179 max hr
you should all know this by now, but if you don't, RUN WITH SOMEONE...its SOOOO much better.