3.21 Miles on the Treadmill in 23:35

Hit the gym at lunch-time for a planned treadmill run and short back workout. I stretched out and walked a bit on the treadmill before starting my nikeplus. I ended up running 5.02 kilometers (3.21 miles) in 23:35 for an average pace of 4:41/km. This time is not very far off my fastest 5K, so that was good news. According to the treadmill, I burned 507 calories.

After cooling down a bit, I went downstairs and worked on back. I did 2 handed dumbell raises for my upper back of 25-30-35, then did sitting cable rows of 60-80-90.

Weight = 181