Really wish drivers cared. Nearly got flattened in a crosswalk with the walk sign on!! I could not outrun them and they kept moving. I felt like crying.

4 miles anyway

Agreed. So many red light runners, people that don't know it is the law to stop at painted crosswalks with pedestrians present, people on phones almost running down lawfully riding cyclists, etc. be careful out there.

5.5 miles, including 2 x 2.5 km at marathon pace

Hit what should have been pretty easy paces, but on the struggle bus the whole way. Maybe I'm undernourished, underhydrated, or undercaffeinated. Mainly I just sucked.

6 miles

6-mile run

6 miles

Arms…

10min warmup

Superset 5 rounds 8 dual DB floor press 2x45 with 5 strict pull-ups

4 rounds of:
10 DB curl to OH press 2x25
6/6 single arm bent row @45
8 strict ring dips
10 bent over reverse flys 2x10

3 rounds of: 15 second hollow body hold
15 seconds flutter kicks
15 seconds holly body rocks
Try with 2x15 dumbbells in hands, see how far you can hold out

Stretch