Weights- 1x10@155, 2x9@185 bench, 1x15@155. 3x10@65 dumbbell row (highest weight at the rec center) but I'm going back to cedar in a couple weeks, retro has dumbbells going up to 100 so I doubt I'd do more than that. 1x12@35 hammer curl, 1x12 max pull backs. 2x12/10 oblique, abs. Shoulders. I think that was it, my wrists are sucking so I'm going on easy on a lot of stuff in the gym and icing a lot.
After dinner I ran 10 miles from my house up to Wasatch boulevard and down to 4500 south and back. Felt good, asthma was bothering me a little but didn't stop me from running a fast pace, I really picked it up the last few miles and on the way back in general. I also took a detour up the trail to mount Olympus, which is what took it from 9.6 to 10 (guessing, didn't have my phone) but on Google maps it said my route from home to there is 4.8. That and the 3ish minutes of stopping at lights and the minute looking out over the valley from the highest part of the trailhead means that the 70 minutes from the time I left home to coming back was a good pace, mid 6 minutes average I'm guessing!