2500-yard swim at 24 Hour Fitness

3 miles, indoor track

There are people running outside even though it is -6, but I was not one of them.

4.5 mile run warmup outside + leg strength training + 1 mile backwards run on treadmill

4.5 mile run, felt great out there!

2:15 bike ride on the Tacx
0:20 run on the treadmill

6 mile treadmill run

9 miles

15 mile trail run (gravel mostly). Second half was all rain and running into a north wind. Not my smartest run.

4 miles

10 mins warmup AMRAP sets of 10-20 reps of lots of stuff, push-ups alt-v, mountain climbers, etc.

15 mins AMRAP of
20 Russian KB swings @45
20 KB head chopper (goblet thrusters) @45
50 rope double unders

Then 4 rounds of:
15L 15R dumbbell bent rows @35
12 pike push-ups
50 Russian twists with 25 plate

Then more core:
50 plank side twists
50 bike crunch
50sec plank hold
20L 20R side plank hip dips

Stretch