O.K. so I've just been cruising along and forgetting to blog...sorry.
6/26 - sprints outside as planned

6/27 - steady state in morning, pm lift:
leg extension: 110/10 115/10 125/10 135/10
squats: 135/8 185/8 225/8 245/8 265/8 265/6
leg press: 270/10 360/10 450/10 540/10
walking lunge: 35/12 40/12 42.5/12
calf - high reps (seated): 20/30 25/30 30/25 30/27 30/26

6/28 : lift only***see notes at bottom
flat db press: 45/8 45/8 50/8 55/8 60/8 60/8
slight inline db press: 40/10 45/10 50/10 55/8
incline fly: 30/12 32.5/12 35/12 37.5/12
hammer curl: 25/6 27.5/6 32.5/6 37.5/6 40/6
close curl: 25/10 30/10 35/10 40/6

6/29 - steady state only (plus bodypump class, which we don't count)

6/30 - bodytep class (intervals) in the morning, evening lift
pull ups: 8-5-5-5
bent row: 95/8 105/8 115/8 125/7 135/6
rope pulldown: 60/12 65/12 70/10 75/9
stiff leg bar: 105/8 115/8 125/8 135/8 145/8
db leg curl: 27.5/12 30/12 30/12 35/10

7/1 - cardio dance class in morning, bodystep class in evening ***see notes
evening lift: db press: 30/8 32.5/8 35/8 40/8 45/7 45/7
upright row (Dbs): 15/10 22.5/10 25/10 27.5/10 30/9
rear delt: 60/12 65/12 70/12 75/9
bar extension: 47/10 47/10 52/10 57/10 62/6
db kickbacks: 15/12 17.5/12 20/12 22.5/12

Notes: I have a lot of new classes coming up for which I am doing some of my own choreography and practicing new les mills choreography - so on average I'm getting about an extra 30 minutes of low to moderate activity per day right now. I've also been subbing a litte more than normal to pay back those instructors who covered for my vacation!! I've been trying to adjust so it still works out to being 2 steady states and 2 interval workouts per week.

I just finished the "C" workouts for the 3rd time...what next?