10 miles:
1.5 mi warmup
4 x 1.5 mi @10K pace with 800 m recovery intervals
1 mi cd

15 mins warmup

Then 3 rounds of:
10mins to complete
20m walking lunges with 2x45 KB
250m ski
Max wall ball reps you think you can do and still finish round by time cap. In my case 10@ 20#
20m more walking KB lunges
250m row
800m run

Rest 2:30 between rounds and adjust wall ball reps if you don't make it under the time cap on the previous round

2500-yard swim at 24 Hour Fitness

Track night...800 wu and cd.
1 x 800 @ 10k pace.
4 x 600 @ 5k + 200 recovery.
4 x 400 @ 5k.
2 x 200 @ 5k + 200 recovery.

6 miles