10 mile run

6 mile run

Upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

2 sets of 8 pullups

2 sets of 30 pushups

2 sets of 40 sit-ups

2 sets of 1-minute planks

5 mile run

Warmup:l 10 mins

5 rounds of:
200m run
2 min bike good effort
200m run
20 alt front lunges with 2x25# DB
15 box jumps 20"
10 burpee into BB power clean @75

Stretch

5 miles