It gets squirrely with higher flows

Today's workout included superset between bench press to lower chest and bicep curls. After three warm-up sets, I progressively increased weight for both exercises alternating number of reps between sets (moderate loads with 5 reps, heavier loads with 1 rep). I finished off with five sets of bench press (at 145 lb) and pull-ups to failure.

For today's run, I did 5 miles in about 42 minutes, 5 seconds. The first three miles were completed in about 25:30.