Good run on a cold day with Back and Biceps

Yes, I know I took the last 2 days off. I felt really good today after a great nights rest. The past two nights I have not slept well and it was hard on me with my energy levels and so on. I am glad that I listened to my body and rested. 

Today was another cold day here, so  I took advantage of it and had a great run outside. It was my longest run since my injury back in August, 45 mins today. It felt good to be running again and I think the slower pace is working well to insure that I get back my endurance without re-injury! 

Workout 1 -  15 min fast walk followed by a 45 min steady run then a 10 min fast walk. 

Time - 70.47 mins 

Calories burned - 700

AHR -  146/76% Zone 3  MHR - 181/94% Zone 5 

Workout 2 - ST - Back and Biceps followed by core work -

Two arm bicep curls pyramid - 5 sets 

Set 1 - 8 reps with 25 lb DBs 

Set 2 - 15 reps with 17 lb DBs 

Set 3 -  40 reps with 11 lb DBs 

Set 4 - 15 reps with 17 lb DBs 

Set 5 - 8 reps with 25 lb DBs 

Two arm hammer curls pyramid - 5 sets 

Set 1 - 8 reps with 25 lb DBs 

Set 2 - 15 reps with 17 lb DBs 

Set 3 -  30 reps with 11 lb DBs 

Set 4 - 15 reps with 17 lb DBs 

Set 5 - 8 reps with 25 lb DBs 

Alternating cross body curls pyramid - 5 sets 

Set 1 - 20 reps with 25 lb DBs 

Set 2 - 40 reps with 17 lb DBs 

Set 3 -  80 reps with 11 lb DBs 

Set 4 - 40 reps with 17 lb DBs 

Set 5 - 20 reps with 25 lb DBs 

Diagonal body chops with resistance bands - 5 sets of 15 reps each side 

Seated rows with 40 lb p90X bands - 5 sets of 15 reps 

Wide grip pulldowns with 40 lb P90X bands  - 3 sets of 15 reps 

Close grip pulldowns with 40 lb P90X bands - 3 sets of 15 reps 

Straight arm pulldowns with 40 lb P90X bands - 3 sets of 15 reps 

Rear delt retractions with 40 lb P90X bands - 3 sets of 15 reps 

Rear delt flys on balance ball - 3 sets of 15 reps with 6.6 lb DBs 

Supermans with 5 sec hold on each rep - 6 sets total -  3 sets of 5 reps, then another 3 sets of 5 full reps with no additional hold.  

Balance ball bird dog  - 30 reps 

Prone Jacknife on balance ball - 30 reps 

Crunch with leg raise - 100 reps 

Oblique crunch - 50 reps on each side 

Time - 56.94 mins 

Calories burned - 486 

AHR- 144/75% Zone 3, 126/66% Zone 2 with core work 

MHR - 165/85% Zone 4, 152/ 79% Zone 3 with core work 

Totals for the day - 

Time -  127.41 mins 

Calories burned - 1,186 

Totals for the week - 3 days - 

Time -  430. 41 mins 

Calories burned - 4,179

Pushups - 240

Crunches - 400