2.4 miles

Started sprinkling 5 minutes in, then a flash of lightning at my halfway point led to this being unintentional speedwork.

Total Body workout

Warmup 10 mins

Upper body day..

5x10 dual dumbbell push press every 2 min. Build 35-50x2

Then 4 rounds of:

12 dual DB hammer curls @25
10 seated dual DB shoulder press @35
10 bent over DB tricep extensions @25 (or skull crushers as alt)
Max unbroken strict chin ups
30 second L-sit hold on parallete bars

Then 100 medball sit-ups with 20# med ball

Stretch

8 mile run

5 mile tempo run this morning I'm nearly back to my tempo pace from before the knee injury.

Wednesday full body lift routine this evening.

4 miles; my chronic ankle tendonitis decided to flare up about two and half miles in, so the last 1.5 was kind of shambolic.

4.5 miles tempo run l, started 1.5 hours before the rain was supposed to start. Luckily got to the home stretch when I saw the first bolt of lightning.