RUN: 3.1M, 23:38 minutes, Pace: 7:38 mins per mile, 7.9mph.
330 calories, Ave HR: 165 (86%), Max HR: 177 (93%), Min HR: 72 (38%).

Ran for 15 minutes at 7.7 mph, 5 mins at 8.4 mph, 4:30 mins at 8.7 mph.  It was a good run and felt like I was running close to my max, although i could maybe run faster!

WEIGHTS
SQUAT – 3 x 20 – 10kg
STANDING LATERAL PRESS DOWN – 3 X 20 – 50lb
LEG PRESS – 3 X 20 – 160lb
PRESS UP – 3 X 12
CHEST PRESS – 3 X 20 – 8kg
SEATED ROW – 3 X 20 – 60lb
EXTENDED SHOULDER PRESS (ON BALL) – 3 X 20 – 6kg
ABS – 4 X ( 5 X 20 )
      – V SIT UPS ( 5 X 20 )
      – RUSSIAN TWIST ( 5 X 20 ) – 10KG
      – LEG RAISE ( 5 X 20 )
      – REVERSE CRUNCH ( 5 X 20 )

Burned around 400 calories in 65 minutes.. ave HR was 112.

Total calories for the day: 400 & 65 & 330 & 400 = approx 1200.