Running 22:14  3.1 mi (7:10 / mi)
I am just too weak. I want to push to go faster, but my slowness is dogging me. Ran 9mph for the first mile, then went down to 8mph and went up to 8.5mph for the last half mile.
Strength 15:00 
Plank, Captains Chair, Dip Assisted - 80 lbs, dumbbell crunch - 2x30 lbs