Blue bell fun run 5k with one of my daughters, with siblings cheering us on

12.4-mile bike ride at the Veloway

12 mile run.

4.3 miles, including a 2 mile assessment that did not go well.

I've given Train as One a try for a couple of weeks. I'm not a fan. This week, I logged a whopping 14.3 miles of hating running. Almost all of my runs this week were intervals/speed...where are the recovery and long runs? I'll just go back to a Garmin Coach plan for a fake race date in a few months.

First outside ride in...a while. 30 miles. Good morning for it.

1 mile on assault bike warmup

Workout part A: 25 mins of
10 box step overs at 20" with 2x40 dumbbells
100m farmer carry 2x55
15 sit-ups with 20# medball (touch ground overhead and at feet)
15 calories row

Then rest 3 mins

Then 25 mins of
10 Ram weight burpees with 44# Ram weight
Run 500m
50m resistance tractor push and pull (like a sled but more even resistance)

Stretch

5 miles