Week Eleven, Days 3 and 4

  To be honest, I am tired of blogging damn it but this is the best way to log everything and to see how far I've progressed.
  Yesterday morning Rocky and I ran 5.4 in 54:03 with an average pace of 10:01 min/mile, it was 55 degrees and a little bit of wind.
Laps/splits were:
Mile 1 - 10:45
Mile 2 - 10:03
Mile 3 - 10:11
Mile 4 - 9:55
Mile 5 - 9:28
Mile 5.4 - 9:11

  Then it was off to the gym, the focus was on the back for one hour and 12 minutes.
Wide Grip Lat Pull Down: 70lbsX10reps, 65lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps, 75lbsX8reps
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX10reps
Underhand Seated Cable Row: 60lbsX10reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX11reps
Parallel Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 65lbsX10reps, 75lbsX8reps
Seated Cable Row: 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX10reps, 75lbsX8reps

Attacked the One Arm Dumbbell Row again: 45lbsX8reps, 50lbsX6reps, 45lbsX8reps, 50lbsX6reps, 45lbsX10reps

Machine Lat Pull Down: 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps

Then later that afternoon/evening I took Dorian and Rocky for a walk that would have been 3 miles but ended up being 2.96 miles in 57:09 minutes due to Dorian getting extremely upset.

This morning I really didn't plan on running but decided to go ahead and run an easy 3 miles with Rocky, the forecast said nothing about lightning..... mile 1 was nice and easy, but thanks to what turned out to be heat lightning the final 2 miles were just a tad faster than I wanted. Rocky and I ran 3 miles in 30:18 with an average pace of 10:05 min/mile.
Laps/splits were: 
Mile 1 - 10:29
Mile 2 - 9:56
Mile 3 - 9:51

     Focus was on the Biceps, Triceps and Chest this morning for an hour and 9 minutes.

Alternating Standing Dumbbell Curls: 20lbsX26reps, 25lbsX16lbs, 20lbsX26reps, 25lbsX16reps, 20lbsX26reps, 25lbsX16reps
Loaded Plate Incline Chest Press: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 90lbsX8reps, 70lbsX12reps, 90lbsX8reps
Tricep Dumbbell Kickbacks: 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX10reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps, 65lbsX12reps, 75lbsX10reps
Standing Barbell Curls: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX10reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps
Seated Chest Press: 60lbsX12reps, 75lbsX8reps, 60lbsX12reps, 75lbsX8reps, 65lbsX12reps, 75lbsX8reps

  Later this evening/afternoon I took Dorian and Rocky for a walk again, we walked 3.5 miles in 1:06:18 with an average pace of 18:45 min/mile. My walking has definitely gotten faster.