Machine Assisted Wide Chins: 10x152,10x88,10x124,9x130,8x136,5x152
Machine Lat Row: 10x170,10x180,9x185,8x190
Underhand Grip Machine Pulldowns: 10x110,9x130,8x150
Seated Calf Raises: 10x310,10x315,10x320,10x330
Bicycle Crunch: 25,25,25
Incline Bench Crunch: 25,25,25
Lying Side Leg Raises: 25,25,25
DB Curls (NEG): 3x45

Cardio 33 Mins (3.54 Miles in 30:00)
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1) 3:30 @ 5.9 mph, 1:30 @ 8.9 mph
2) 3:30 @ 6.0 mph, 1:30 @ 9.0 mph
3) 3:30 @ 6.1 mph, 1:30 @ 9.1 mph
4) 3:30 @ 6.2 mph, 1:30 @ 9.2 mph
5) 3:30 @ 6.3 mph, 1:30 @ 9.3 mph
6) 3:30 @ 6.4 mph, 1:30 @ 9.5 mph
-) 3:00 @ 3.5 mph {cooldown}

(Total with cooldown, 3.72 miles, HR dropped 22 BPM in 1 min)

Increased speed of intervals by .1 mph and decreased interval time to 1:30 (from 1:45). I hoped that this would still yield the same or greater distance, but I fell .01 miles short - :( - thats with going at 9.5 at the last max interval too) I'll increase the time of the interval.

I was pretty tired, I must admit. Getting to that gasping for air point at the end - not comfortable. I would like to get my minute mile down under 8 mins - this run (without cooldown) averaged about 8:30.

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