Combined crossfit and a small interval run on the TM. Started with a 1 mile warm-up run (8:35 pace); xfit workout with a good warm-up/stretch and then 3 rounds of 20 pull-ups, 30 KB swing 53lbs, and 120 jump rope (with DU added in from time to time); 1 mile run (8:15 pace) followed by 4x400 at 6:00 pace with 2:30 recovery; and 1 mile cool down run (8:00 pace). The TM was tricky to keep track of times and speed so I did the intervals based on time, for example 400 on 1:30 and recovery 2:30. Recovery pace was slow running. | 