2.5 miles. Already 84 degrees. I hate this weather.

Lots of max effort cycles when already tired:

5 rounds of 2min work + 1min rest of
200m ski erg machine
Max reps 60# DBall ground clean to over shoulder

Rest 1 extra minute before part 2

5 rounds of 2min work + 1min rest of
200m row
Max distance heavy sled rope pull, 360# sled

Rest 1 additional min before part3

5 Rounds of 2min work + 1min rest of
200m run
Max calories sprint on assault bike

Stretch

3 miles

FiA, lower body resistance bands

5 mile run

10 mile run

This week I am focusing on pace increases across the board. Ran this one at 8:03 pace. We will see what impact that has on my interval session tomorrow.

Circuit training

Track night...1200 wu, 800 cd.
2 x 800 @ HM
2 x 800 @ 10k
4 x 400 @ 5k
2 x 300 @ 5k + 100 recovery
2 x 200 @ mile + 200 recovery.
A hot one, but the breeze helped.

2500-yard swim at 24 Hour Fitness yesterday