Run - 36:26

Two weeks ago (last run):  37:51
Today:  36:26

Last time, I did interval sprints up 17, and then ran/walked the rest.
This time, I did not sprint at all.  My run:walk ratio was 4:1.  Run four poles, walk one.

Not a great improvement, but I shaved 1:25 off of my total time.  My per-mile average went from 9:28 to 9:07.  I am still far off of my 30:00 goal, but I am not doing too badly.

Plan for next time is to increase the run:walk ratio to 5:1.  I might do some sprints as well if I feel up to it.
Ten weeks until D*con.  I wonder if I can get my way down to 30:00 by then.  Hmm...that, plus abs, will make me the most fit I have really ever been.