At the gym I ran 3 miles in slightly under 8 minute miles then did 36 minutes on the elliptical.
I also did two sets of 5 pull ups.
A few months back I was able to run 3 miles at 7:15 and do more than 10 pull ups.
My current goal is to gets to one 6 minute mile, three at seven minute miles, and 20 pull ups.
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