endurance; tempo run; strength

At lunch: CR314, 5.5 miles plus a bit (had to get to the trees...). Time 51:30 including break. Avg HR 150, max HR 163. Time over 155, 14:10.

After work:
50 pullups (strict, sets of 10)
50 ring dips (anyhow; mostly sets of 6+4)
25 each hand 53# KB bent-over rows (10+10+5 each hand)