Yesterday afternoon I ran some intervals on the treadmill. I am tapering before my half-marathon now, so it wasn't too heavy. 4 x 2 minutes at 7.2 mph and then 4 x 90 sec at 3.5 mph. With warm-up and cool down, it took 24 minutes and the distance was 1.89 mi. Then I walked at 3.5 mph for the remainder of the hour to burn a few more calories.
This morning I did Body Beast BULK Shoulders. I was correct yesterday in my assumption that my chest would be pretty sore today. Nothing I can't live with, but everything seems just a bit more difficult. I burned about 110 calories in this workout.