5K

Run 5 K (elliptical LV5)

18:12 (pr)

burpees x 10
ab twist: 100 x 22.5
2h db pistol (15#) 10/55/10

Wasn't going to do a 5k but changed my mind right before it was time to do the WOD. My previous PR was back in Dec '07, clocking 18:19 on level 3, so better all the way around. I didn't "run" this one at a steady pace but used intervals. I warmed up the first 1/2 mile keeping about a 9 mph pace, then every .10 mile alternating between sprints, paced between 11-13 mph and recovery, paced between 8-10 mph. I doubt I could have matched that time if I had kept the pace steady. Might try next time to see.