Finding the formula

I am having a hard time writing about substantive things.

But I can keep up a workout log: today was weights only. I was tried from yesterday’s half marathon, which proved to be slightly long (13.3 miles) That might make about a 2 minute difference..

Today: it is starting to get crowded at 6 am. So much for students not being able to “get up for” class.
rotator cuff
pull ups: 5 sets of 10, 1 of 5 (sort of rough)
bench: 10 x 135, 1 x 185, 5 x 155 (pause)
incline; 10 x 135
military: 2 sets of 10 x 45 standing, 10 x 180 machine (45 dumbbells)
rows: 3 sets of 10 x 110 machine
goblet squats: 6 x 30, 6 x 50, 6 x 50
no dead lifts
plank, head stand, bow, etc.

I admit..I am a bit tired.