a well-rounded week

friday: 5 miles tempo (8:13/mi, 0.5% incline).
strength training:
2 x 12 bicep curls (12 lbs each arm)
2 x 10 45-degree shoulder raises (8 lbs each arm)
2 x 15 squats w/ ball (10 lbs each arm)
2 x 12 tricep dips (body weight)
2 x 15 ball roll-ins to plank (abs)
2 x 12 upright row (40 lbs)

saturday 6 miles easy, with 6 x 400m hill segments

after my long run this week (assuming i survive 15 miles tomorrow!), i will have completed 38 miles, 2 strength training session, 1 quick core session, and 40 minutes cycling. it's nice being on an elective.