Week Eleven, Day 6

  I'm late on this one, yep but yesterday was a good day. Yesterday morning was 57 degrees, 94% humidity and no wind, Rocky still did really good throughout the run, although we picked it up towards the final 2 miles. We ran 6.1 miles in 1:00:43 with an average pace of 9:57 min/mile, 145 feet of elevation gain and 143 feet of elevation loss. I truly meant for this to be real easy run, knowing I had 10 miles planned for tomorrow (today) but it ended up being more of a progression run. 
Laps/splits were:
Mile 1 - 10:53
Mile 2 - 10:07
Mile 3 - 9:59
Mile 4 - 10:03
Mile 5 - 9:46
Mile 6 - 9:10
Mile 6.1 - 7:35

  I'd have to say that 6 miles is definitely the max of what I'll run before heading to the gym. Focused on the back for an hour and 6 minutes after the run.

Wide Grip Lat Pull Down: 60lbsX15reps, 70lbsX8reps, 60lbsX15reps, 70lbsX8reps, 60lbsX15reps, 70lbsX8reps
One Arm Dumbbell Row: 40lbsX10reps, 45lbsX8reps, 40lbsX10reps, 45lbsX8reps, 40lbsX10reps, 45lbsX8reps
Underhand Seated Cable Row: 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 70lbsX10reps
Pull Ups (90lbs assistance): 6 / 5 / 5
Parallel Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 80lbsX9reps
Machine Lat Pull Down: 95lbsX8reps, 100lbsX8reps, 95lbsX10reps, 100lbsX8reps, 95lbsX10reps, 105lbsX8reps