Notes
lunge matrix, leg swings
12 pull ups
8 dumb bell shoulder press with squat (25 lbs) - did 2 more without squats
squats: 65 lbs(8), 95(6), 115(6), 135(5), 135(5)
dead lifts: 65 lbs(5), 95(5), 115(5) x 3
2 mile warm up - built up to 7:24 pace. 2% incline for all but last 1/8th mile.
6 x .25 mile hills on treadmill - hills and recoveries all at 7:24 pace (8.1 mph) - 3%, 4%, 5%, 6%, 6%, 5%. recoveries at 1% incline. tough. last few were barely doable.