2000-yard swim at 24 Hour fitness

50 minute run 6 miles

Still have 1 hr threshold bike ride for tonight

15 holes of golf. Rain got us.
30 min run on treadmill.
Planks and pushups on Slack Board.
No sugar today!!!
And wrong emoji.

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

5 miles

10 mins stretch and light warmup runs

5 mins higher intensity warmups with Mountain climber sets, alt lunges, etc.

Workout 38 min total: 4 rounds of 4x1min stations + 4 min max run + 2 min rest
1. 20m walking lunges with 45# sandbag on back
2. 10 calories on ski erg
3. 15 to 20m heavy sled push
4. Burpee broad jumps
Then 4 mins max distance run
Then rest 2 min

Stretch

FiA, core workout

3 mile run

Upper body workout with coach