Last night I had planned a practice with my tennis team, but it rained. Instead I did a 40-min run on the treadmill. It was at an easy pace, so I split it up into 8-min segments and ran at 5.8, 5.9, 6.0, 6.1, and 6.2 mph, which averaged to 6.0 mph and a total of 4 mi. This is the second time I've done a run like this, and I really like it. It kind of fools me into thinking I'm not going that fast, since I started easy.
This morning I did the first workout in Stage 3 of NROLW again. I used the same weights as I did in the last set the first time I did the workouts, except I increased the barbell bent-over rows to 58 lb. The workout took me 75 min again...long! I burned about 220 calories.