Running tempo (Treadmill) 1:00:00  7.25 mi (8:17 / mi)
slept:8.0 shoes: Cascadia
Tempo Run of 30 mins on Treadmill to keep correct pace
20 mins warm-up with strides
30 mins @ 7:30 min pace- Average HR during the set was 155
10 mins of cooldown
I feel like this Tempo is getting better and faster every week. The last flat tempo was 7:45, this one was 7:30, the next one will be at the correct pace of 7:20.
I am starting to get a head cold which is not good, hopefully I will feel better after a good night sleep.
Weights 30:00 
Did 2 sets of 10-12 reps of the following exercises
1. bench press w/ dumbells on the ball
2. pull-ups (used machine)
3. Pull overs
4. Dumbell shoulder press on the ball
5. Power cleans
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine
11. 30 second Planks
Going to follow this for a few weeks then add in a 3rd set of each exercise. I felt weak and have some work to do. I used to be able to do 20 pull ups with no help and I was having a hard time doing 10 with lots of help from the machine. I can tell that I have not lifted much this year.