Assault bike (air+arm bike workout)

Warmup 10 minutes at moderate to easy pace.

2 rounds of:
8 minutes constant effort zone 3 (tiring/winded when done)
2 minutes easy pace reset

Then take a minute to re-set for 5 rounds of:
:30 of all out max effort hold nothing back
2:30 of easy zone 1 recovery effort

5 minutes zone 2 easy effort recovery

Stretch

5 mile run. First run since Sunday, sick the last few days.

Track day. 1 mile warmup. Then 800/1600/1600/800 with only 60 seconds rest between each.

52 minutes of upper body workout at 24 Hour Fitness

6 mile run

6 miles