I need to remember how good working out feels after I'm done.  Did not want to go again.  Once I was there, it felt great.  Now that I'm home I'm once again in a great mood and feel tired and my muscles are a little sore.  Both are great feelings!

warm-up

Run 15 min (about 1.5 miles) 
every 5 minutes I did 10 push-ups
spin 15

stretch

I felt really good running but my right ankle started to get a little sore so I switched to the bike.