50 minute run outside at lunch 5.8 miles
1 hr bike ride this evening

2500-yard swim at 24 Hour Fitness

5 miles

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

5 miles, back indoors

FiA, core work

4 mile run

Got behind on my notes.

15 mins warmup, jogging, squats, stretching, bar hangs, etc.

Workout 4x9 min rounds 7 working time + 2 min rest each
Format: do reps/work for 2 min, then run 800m, then try to finish reps in remaining work time
1. 50m heavy sled rope pull
2. 80 wall ball shots 10# due to shoulder inj.
3. 60 calorie ski
4. 60 cals assault bike

Cooldown 100cals on sTATIONARy bike

Stretch