Workout Results 6/11

I am feeling much better today though this morning my headache came back. I pressed through my ST workout as best I could and after awhile it went away. My lifting went well, I am lowering my weights and increasing my reps for the next few weeks. After my ST I came home and went for a 2 mile run outside and much to my surprise I ended up with a PR! I am so happy about this as It was out of the blue, I did not intend to push it or try for a record, but I made it! I am slowly seeing progress with my running and my knee is constantly getting better. I guess these things take time and I just need to keep working and I am sure that my runs will continue to get faster!

Totals for the day -
Time - 110 mins
Calories burned - 1,147

Workout 1 - ST upper body
Time - 46
Calories burned - 346

Military pushups - 2 sets of 15 reps
Bicep curl to arnold press - 2 sets of 15 reps with 17.5 lb DBs
Plank rows - 2 sets of 16 reps with 17.5 lb DBs
Side plank to DB raise - 2 sets of 15 reps for each side with one 7.5 lb DB
Reverse flys on ball - 2 sets of 10 reps with 10 DBs
Reverse T to I on ball - 2 sets of 10 reps with 5 lb DBs
Standing lateral to front raise - 2 sets of 10 reps with 10 lb DBs
Alternating bicep curls - 2 sets of 16 reps with 27.5 lb DBs
Runners curls - 2 sets of 30 reps with 15 lb DBs
DB chest press on ball - 2 sets of 15 reps with 25 lb DBs
DB flys on ball - 2 sets of 15 reps with 17.5 lb DBs
Lat pulldowns - 3 sets of 15 reps at 105 lbs
Reverse fly machine - 3 sets of 15 reps at 50 lbs
Leaning lateral raise - Set 1 - 10 reps for each side with one 15 lb DB and Set 2 - 15 reps for each side with one 7.5 lb DB

Workout 2 - 2 mile run outside - PR!
Total Time - 18:07 mins/ avg pace - 9:04 mm
Mile 1 - 9.41
Mile 2 - 8.26 (PR!)
Calories burned - 295

Workout 3 - 13.01 mile bike ride @ 65% of max.
Total time - 46.29 mins/ avg- 16.8 mph/ max - 24.8 mph (windy conditions, flat course)
Calories burned - 506