The workout today:
Run 30 minutes, as fast as can be endured for the entire 30 minutes at a semi-maintained pace.
Back and biceps, ultra-heavy on the back.
Spin, 1 hour.
Today is Tuesday, so I normally just do a super short speed run, then didn't feel like thinking about my own workout after planning out my clients' workouts, so I just went back to GVT to simply get a workout in. Spinning for one hour is without too much pushing since the run was earlier in the day. Good luck! Remember, when lifting for your back, such as for pulldowns, do at least 50% of your bodyweight (for women) and for men, you should be lifting at least 60% of yours for your back!