Yesterday afternoon I did a speed intervals workout on the treadmill. I did 6x3 min at 7.2mph, alternating with 6x90 sec at 3.5 mph. These were kind of hard, but I did do them the day after my long run, which probably wasn't the best idea. I did do a 5-min walking break halfway. The total came to 3.53 mi in 42:00.
This morning I did FOCUS T25 Gamma Extreme Circuit (98 cal), followed by Asylum Vol. 2 Ab Shredder. I stuck with 10-lb weights, because this workout has you doing a LOT of reps for each move. I burned about 175 cal total.