1 Mile Run/Lift/1 Mile Run

Went to gym, ran 1 mile at a 12:00 pace. Heart rate was 138.

Then I did a circuit of 14 exercises, 15 repetitions each, with marginal rest in between ( enough to walk from machine to machine, have a drink maybe and towel off machine).

Crunch Down
Hip Flexor
Ab Twist
Knee Raise
Lower Back Machine
Squat
Bench Press
Lat Pull Down
Curl to Shoulder Press
Upright Row
Dumbell StepUp
Tricept Extension
Leg Curl

Time 21 minutes. Highest HR was 139 during the squat and 137 during Lat Pull Down.

Then I ran another mile at the 12:00 pace. Ending HR was 144.

In both cardio phases I added a walk to total 20 minutes before and after the lift.