1.5 mi warmup
5 x 1km @ 3K pace
1.5 mi cd

Almost got run over by some hausfrau on a granny bike who let out one ding from her idiotic bell and then tried to pass me on the right. God, I hate "cyclists".

No offense to those of you who are cyclists.

6 miles easy. Weather was perfect!

40 min run, route from the office took 43 min. 5.3 miles

60 min swim tonight

2500-yard swim at 24 Hour Fitness

Track night...800 wu & cd. Had to change tracks because of youth soccer.
2 x 400 @ 10k.
2 x 300 @ 5k + 100 recovery.
2 x 200 @ 3k + 200 rec.
4 x 100 @ mile + 100 rec.
2 x 200 @ 3k + 200 rec.
2 x 300 @ 5k + 100 rec.
2 x 400 @ 5k.

5 miles

15 mins warmup and stretch

Workout: 32 mins cap. Try to complete as much of the following as possible::
50 calories ski machine
200m dual KB farmer carry 2x70#
50 calories row
100m walking lunges with 65# sandbag
Max burpees for remaining time.

Now the kicker: at start and then at every 4:00 interval, stop when you are doing, run 400m, then resume reps in the workout:

Bonus: instead of one of the 400m runs, complete 50m of sled push 455# sled.

Stretch

2 mile walk plus 4 mile walk