4 miles

5 mile interval run

45 min, 5 mile zone 2 run at lunch

1 hr bike ride on deck tonight

Track night...1600 wu, 1200 cd.
1 x 1200 @ HM pace.
4 x 800 @ 10k.
5 x 400 @ 5k.

Conditioning
10 mins warmup of running, real mountain climbers, v-ups, KB swings, goblet squats

Workout: 30 mins of:
Starting at 0:00 and then every 3 mins stop and run 300m then resume workout.
When not running, work your way through:
50 situp wall ball throws 20# against wall above head level
50 Am KB swings 45#
50 walking lunges with 65# sandbag on back
50 calories on rower
If you get this far, then max burpees the rest of the way

Bonus: sub out 50m heavy sled push for one of the runs, you pick which.

Stretch

FiA upper body

3.5 mile walk with 12# vest