I started with 15 burpees to get some outta the way.

Ran 1.5 miles starting at 5.0 and up to 5.5 then walked for two and a half minutes.

I varied walking and running for the duration of the total distance hitting a top running speed of 6.5.

I completed the 3.1 miles (5k) in 38.01. That's down about four minutes from last time.

After a cool down:

Total Distance: 3.37 miles
Total Calories: 443
Total Time: 43.02

Followed that with:

Burpees: 10/10
Medicine Ball Slams: 13.2lbsx25x3

Stretched for about three minutes after.

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