Did a 65-second dead hang yesterday on my lunch break after walking to the pull-up bars and back. Some guy came up and stood behind me nearly the entire time. I don't know if he wanted to ask me something or he was waiting to use the bars, but I walked away before he could say something.

After getting home, I did:

50 push-ups

4-minute high-intensity round on the heavy bag

30 push-ups

4-minute bag round

25 push-ups

4-minute bag round

Essentially, I replaced the rest times with push-ups.

After dinner, went on a 2.23-mile run while pushing the pace for the first mile, which resulted in a time of 7:53. 

I have some numbers to compare from my training log. In 2005, I recorded my best mile time in high school at 6:25 at a bodyweight of around 185 (roughly 20 lbs lighter than now). In 2015 and 2016, I recorded two instances of my mile time at 8:02 and 8:11, roughly weighing the same that I do now.