Machine: Elliptical
Duration: 50 minutes
Distance: 3.5
Effort: 45 minutes - Rolling hills setting (level 12) plus 3 minute of max effort during the 5 minute cool down period.
HR: 135 to 155 for 45 minutes, 155 to 165 during the sprint session.

The legs were still a bit weary and sore from the big workout on Saturday. It took some extra will to keep up the intensity. Afterwards I did a decent upper body weight training routine. I'm still keeping it light. I plan on working on strength training after the 10K. Today was another good workout.