4 mile tempo run 6:48, 6:47, ?, ? total 27:29 (pr) pretty decent negative splits. I don't know what all my miles were, but the second mile was faster than the first and the second 2 miles were faster than the first 2. I also figure I must have broken 7 minutes on all of them.
Pull-ups 5, 5, 5, 4, 3 plus flexed bicycles.
I have been swamped with work so workouts have been lite this week.