Short distance, as fast as I could go, which is pretty slow compared to where I want to be. I basically ran a 5K in 29:36. Max heart rate was 169, average, 156, last partial mile at an 8:22 pace. When I was working hard in mile 2, someone came up behind me and effortlessly passed me. After that, I tried to keep up with him and I think that helped to speed me up. I read that there are three elements to conditioning: Endurance, strength, and speed. I've done those in that order for the last three days.
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