8 km easy (first 2 miles into a 20 mph headwind was not "easy")

2500-yard swim at 24 Hour Fitness

6 mile run

Track night...1200 wu, 800 cd.
1 x 800 @ 10k pace
6 x 400 @ 5k
1 x 200 @ 3k + 200 recovery
6 x 400 @ 5k
1 x 200 @ 3k + 200 rec.
Super lower humidity, great running conditions!

FiA, core & upper body

4 mile run

5 miles

Conditioning workout

Short warmup

Then 48 mins (8 rounds 6 stations, 1min each)
1. 100m dusl KB farmer carry 2x55
2. 200m run
3. 20 alt front lunges with 45# sandbag on shoulders
4. 200m run
5. Max distance heavy sled push
6. 1 min rest

Stretch

15 mins jump rope practice. Single Unders, double unders, one foot hops, etc.

50m handstand walks