5-mile run

45 minutes of misery

Couldn't sustain this one, some of my sets fell short of target reps..,

9 rounds of 5 stations 1 min each 45min total.
200m row/run/ski (I mixed)
10 ram burpees with 44# ram weight
100m farmer carry with 2x55# KB (have to speed walk)
Max reps alt step back lunge with 65# sandbag on back
Rest 1 min

Then finish off with 100 sit-ups with 25# plate overhead to feet

10 mile run

Left ankle, probably post tib, is not happy so I treated it as a recovery run. Ankle actually feels better after than before.

3-mile run was a hot one!

FiA, mostly core

6.7 mile run with about 2.5 on trail

I should barely eek out 100 miles for the month - 2 runs left!

Circuit training

Track night...1200 wu, 800 cd.
2 x 600 @ 10k pace + 200 recovery
2 sets of
2 x 400 @ 5k
2 x 300 @ 5k + 100 rec
2 x 200 @ 3k + 200 rec