So it was a good impulse sign up for the 15km run I'm doing March 26 because had I waited until after my first run back tonight I probably wouldn't have done it. Ouch!
Training (week 5.5 of Hal Higdon's training for 15km race) called for 3 miles.
Mile 1 - 9:28
Mile 2 - 9:23 (18.51)
Mile 3 - 9.32 (28:23)
Bonus 0.12 - 1.05 (29:28) - PR 5km time
Followed by some strength training
bench press (12 pounds) - 12 x 2
seated row (12 pounds) - 12 x 2
tricep extensions (15 pounds) - 12 x 2
bicep curls (12 pounds) - 12 x 2
crunches - 12 front, 12 to each side
plank - 2 x 30 seconds
skipped the lunges as my legs are still feeling sore from the half
*days until the 15km I signed up for today...
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