Road Running long 1:24:10 [3] 7.2 mi (11:41 / mi) +86m 11:16 / mi
Out at an easy pace. Then decided to count turnover, 75 double paces for a minute. Seemed too slow, so raised it to 85. Pace immediately dropped by a couple minutes/mile with no real increase in effort. Looks like I need to stop being lazy and work on keeping cadence up. Key seems to find a way to swing arms faster in a natural rhythm, maybe tighter bend at the elbows. As the arms swing, so go the legs.
Strength (Rec center) 30:00 [4]
weight:162lbs
Leg stretches, balance on the bosu, ab roller. Then on the machines with an extra 10# on each.
6 pullups
Pretty well beat.