15 minute warmup
2 x 1 km, LT
10 minute cd

5 miles easy

Strength training

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

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

Upper day got me too:

10 mins warmup stuff

4-5 rounds of
3 bench press @135
3 weighted chin-ups +10

4 rounds of:
6 T-bar heavy rows. Set weight to barely finish the reps
1 set bicep curl 7's 2x15
15 overhead triceps extensions 2x15
20 banded triceps pull downs

Then 1300m run with 2x5# dumbbells. This was harder than I thought, just enough weight to make natural arm swing awkward

Bonus: 2 sets of 50 air squats and 50 bike crunches

Stretch