6 mile progression run

Days - 7/7
Miles - 20/1000

Way to keep it up!!

6 miles incl speedwork (5k and mile paces)

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

5 miles

80 min run - 9 miles

10 mins warmup

5x5 bench. 95 due to shoulder injury

4 rounds:
15 curl to overhead press 2x15
10 feet elevated push-ups
5+ chin ups
8 dual DB incline press 2x25

Stretch