3 mile interval run

all i can do is walk right now during my recovery. but, did 2 miles at various inclines on the treadmill at lunch. will do another mile and half tonight in the neighborhood.

2500-yard swim at 24 Hour Fitness

4 miles (indoor track)
15 min warmup
2 sets of 4 x 200 m with 4:00 recovery
cd

5 miles

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

Nada for me today. Tickle in my throat popped up yesterday. Don't want it to turn into something bigger.

FiA, core & upper body

I was cold so I didn't run... came home and went back to bed.

Warmup 8 mins of bike and stretching

More warmup: some small sets of light weight back squats and db push presses, a few burpee box jumps

Strength work: superset:
8,6,6,4 back squat build 125-165
12,12,12,12 dual db push press 2x25. Light due to shoulder inj

Conditioning: 17min cap:
Starting at 0:00 and then every 90s complete
6 renegade rows 2x25db
6 push press
12 air squats

The rest of the time chip away at a total of 50 burpee box jumps to 20"

Stretch