Today I ran a mile in 9 mins which is better than I expected. I tried to do a mile of interval running of 90 seconds walk then 30 seconds sprint but I became really weak and couldn't finish and had to walk all the way back. I walked slash ran about 2.25 miles today

Im did this for bicep and tricep today http://www.youtube.com/watch?v=iUVBp6EmqOk&playnext_from=TL&videos=M-WGOlZo4Fg but had to stop because I hurt my neck.

http://www.youtube.com/watch?v=WZ0NanHSPFc i only did 1 set of this today

and i did this once today http://www.youtube.com/watch?v=nQAh7m4xsMo&feature=channel