Yes, I stole that one from the Woot.com message boards.

Run:

1.25 miles (11:33) 9'15"

Massage yesterday and stretching beforehand really helped, but I tightened up too much by 1.25 miles. Couldn’t restart after stopping. Main stretching was for piriformis muscle, some hamstring, quad, ITB stretches also. This may just be a slow ramp up back to 8 miles and beyond.

Bike:

StairMaster bike @ 20 resistance, 10.88 miles in 30 min, aerobic program

I hate cycling. Such a painful waste of non-productive exercise time.

Weights:
Pull Ups:

2 sets of 10 reps @ 100 lbs assist
1 set  of 10 reps @ 115 lbs assist

Shoulder Press:

10 reps @ 175 lbs
10 reps @ 160 lbs
10 reps @ 145 lbs
10 reps @ 130 lbs
10 reps @ 115 lbs
15 reps @ 100 lbs