5 min warmup on treadmill, 5.2 incline @ 5.5 mph

• shoulders
db front raises:
2 x 12 x 15, 2 x 10 x 15

side cable lateral raises:
2 x 12 x 10, 2 x 10 x 10

bent-over rear delt db flyes:
2 x 12 x 10, 2 x 10 x 10

• running
15 minutes, 1.8 miles, flat

i'm starting to mix short-distance speed work in with my endurance training and hiit. it's helping my lung capacity and i'm starting to get faster. my goals are to run 2 miles in 15 minutes and a 5k in under 25.

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