190520

Tuesday 190514
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Run or row 5,000 meters.

15 minutes SLIPS
Run 5,000 meters: 23:19 (0:54, 7:39, 7:30, 7:14)

190325: 24:42
190216: 24:29. Ran at Smith Park, 18 degrees and sunny.
180928: 19:52 (PR)
180517: 22:55
160215: 21:17
150730: 21:39
140822: 24:45 (trail run)
140609: 23:39 (trail run)
121004: 22:22
120522: 24:33
120410: 19:53 (PR)
111017: 22:56
110917: 20:24 (PR)
110826: 20:42
101029: 27:30 (trail run active recovery pace)
100527: 21:35
100515: 20:25
100504: 21:04
100422: 23:50 (trail run)
100114: 20:57
091211: 21:52