5 miles for day 50. 2 more days at home before it's back to a month of treadmill runs.

6 mile run.

1 hr Z2 bike spin

Upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

5 miles

Been forgetting my usual updates

15 mins warmup stuff

Workout: 35 mins of:
Bike 400m
12 hand release pushups
12 alt gorilla rows with 2x45 KB
Bike 500m
12 box stepovers 24"
12 wallballs shots 14"

Had to go light on the wall balka due to my shoulder bursitis issues and short arm them up there.

4 miles easy

6.4