Couch 2 5km - week 2 - day 2

Well had a really good weights session last night - even managed to set a personal best in the deadlift:

KB Clean and press (2 sets x 10 reps - 20kg)
KB Swing (2 sets x 10 reps - 40kg)
KB Bench press (2 sets x 10 reps - 20kg)
Dumbbell flys (2 sets x 10 reps - 12kg)
Deadlift (3 x 128kg, 3 x 148kg, 2 x 168kg)

I was and am pretty happy with the deadlift - I'd like to get it so I can do 200kg deads eventually.

Followed up the weights with a little bit of medicine ball work:
10 medball situps
10 alternating throws (10 throws from each side of the body)
10 medball rotations (pass around the body to another person)

All up was pretty good.

Went for an early morning run today - 0610 start week 2 day 2 of the couch 2 5km.
Covered 4km with injuries - my shins, knee and back all felt very tender.

Stats of the run: 4km, avg hr:143 max hr: 182 time: 00:33:24 pace: 8.21 per km

I attribute this mostly to the pain I was in - I felt like my shins and back where going to give out - but I kept running, no guts no glory they say.

Or no pain no gain....

Either way weights tomorrow then running again Thursday.