Lifting and Running

I did 3 sets of 10 @ 55 pound dumbbells flat bench press, then 2 sets of as many pull ups I could do ( 7 and 5), then 2 sets of 10 @ 35 pound dumbbells military shoulder press, 2 sets of 10 @ 65 pound barbbell bicep curls, 2 sets of 10 @ 125 pounds and 1 set of 10 @ 115 pounds tricep pull downs, and finally 1 set of 10 @ 50 pound dumbbell one armed flat bench rows. Then I did abs and went to dwc to meet Pete to go running. We ran our 3.67 mile course in 28:20 which is about a minute improvement from our last time and we haven't run for a week and a half. On friday we are going to do 2-3 miles in sprints and recovery.