Run

Muscle-ups: 1, 2, 2, 1, 1

10 L-hang pullups

10 knee-tuck pullups

10 kipping pullups

3mi in 22:18 (7:26 pace)

Approx. 0.5mi splits: 4:05, 3:13, 3:45, 4:05, 3:40, 3:30

I think part of the problem is an inaccurate measurement of 0.5mi increments, but I'm guessing the hills make me vary my speed a lot as well. It's pretty tough to push myself with the heat and without a partner to run with, but hopefully soon I can start getting my times down to where they were over the winter when I was hitting a sub-6:30 pace.