We used the rings today, so lunges were involved. I like the way Mary does them better than Connie's way (no movement except up and down... that is, no stepping into the lunge). There were other moves too, but lunges are the hardest for me.
Hill interval level 3, 1.22 total distance units. The fellow on the machine next to me had his set on a resistance of 30 (mine alternated) and his heart rate registered between 185-190!
Running (dirt) (and walking) 1:02:15 4.14 mi (15:03 / mi) +112m13:53 / mi slept:7.0 shoes: Sauc.Shad.6000#7-2012H
South "block" from home, walking on the paved portion (3.97 km) and jogging on the "dirt" roads with a few walking breaks (2.69 km).
It was mid 70s when I left and overcast with a nice breeze, but both the temperature and seemingly the humidity rose while I was out, making it quite uncomfortable; 78 when I returned. Had to keep wiping sweaty eyelids with sweaty fingers so I didn't get blinded by the stinging salt water. :-)
A couple creaks from the ankles as I got started, but otherwise good; and I preemptively taped my right foot, so all was well with no pains. Super-glad when I was done.