running update

Star Trac 45.5mins
5km  at 3 incline. With some weights.

I realize since I'm so near my ideal weight and low body fat I don't need to break the wall. It's pointless it's better to pace and have shrink the rest time.  If I can run faster with shorter rest intervals: the sustainable speed in 2 mins  with a few second rest (30 sec) that is better and more endurance building.  Still I need more strength training and HITS.

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