I did a 5k (running) in 20:23 - that is a new PR
Then when I was in Cincinnati I did hill sprints! My Grandmother lives on the top of a hill about 200m high, and about 300m long - I sprinted up the last 100m of it - walked down sprinted back up (5 sprints) then 3 rounds (10 pushups, 15 situps, 20 squats) then 5 more sprints - total time 18:23 - (sprints 1 = 7:20, others = 2:43 Sprints 2 = 8:20)
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