Cycled 10 miles to a friend's house to pick up about 50 pounds of camping gear I let him borrow and have lunch. Cycled back home with said gear strapped to my bicycle and my EDC pack (about 15 pounds) on my back. I spent about 45 minutes in the home gym doing upper body with mostly dumbells and my own body weight. Then ran 3.3 miles in boots and utility pants with a 30 pound pack on my back.