Switched some things up and started tonight with shoulder presses. 5 sets of 5 Reps. Used dumbbells, warmed up with 30lbs. then went to 60lbs. First 2 sets I failed on the 5th rep. Did 2 more sets and got the 5th rep. Then finished with 2 sets of 50's.
Then got on the stationary bike for the 5 minute on/2 minute rest for 4 times thru. Easy spin for the 2 minute rest, finished 7.46 miles.