Yesterday afternoon I did some speed intervals on the treadmill. I did 9x2 min at 7.2 mph, alternating with 90 sec at 3.5 mph. I did 5 min of warm-up and cool down at 3.5 mph. Overall this took 41:30 and 3.53 mi. Fortunately even though my calf was still a little sore, it didn't bother me too much with this running.
This morning I did Body Beast BULK Shoulders. I increased my weights on the alternating arm raises. I burned about 120 calories for the workout.