another week shot to......

Took Tuesday off, ran Wednesday.
6:26, 13:18, 29:43.
I am beginning to question earlier times, an earlier 5:18 first leg does not seem possible?
Thursday I did some more Crossfit.
Some squats, dead lifts, ball throws, kettle bell swings. I really was not too serious.
Then Friday we did what is called a "tabata" workout.
20 seconds max speed, 10 seconds rest, times 8.
Did this with thrusters at 45 lbs, essentially a squat with the bar at your shoulders then press and lock out. Then pushups (I do not recommend this right after thrusters). At the end of 8 reps I think I did 4 pushups. Then rowing on my nephew's new Concept 2 rower, nice machine, then finish with situps. So all tolled, in less than 20 minutes you can totally blow yourself out, I mean, muscle shaking, can't get up the stairs blowout with good cardio.
Felt that the next day. Rested, but after working in the yard all day, I finished with 5 sets of 15 reps squats on my rack with 125lbs. That got my quads attention.
Sunday got up early and walked the course with my wife, good weather, maybe summer will actually arrive soon.
Ran Monday, 6:27, 13:07, 28:38, hit it pretty hard. Wore a pedometer and logged 5868 strides around the course, which is right around 2.5 miles.
I really tried to limit the walking to a minimum, which was good, but lower times will need NO walking and faster running, if you can call what I do running....