15 minute warmup
2 x 1500 m, 5K race pace
10 minute cd

6.2-mile run

3 mile steady run and deload lift routine

3 miles before work

Strength training

very quick workout while my daughter was at her swim lesson.

incline bench
squat
shoulder press
dead lift
lat pull down

Upper body Wednesday…

10 mins upper body workout:

Superset 4x2 heavy bench press with
4 rounds 6 reps each arm single arm bent over KB row @45

4 rounds of:
12 dual DB hammer curl 2x25
25 resistance band bicep curls
8L 8R DB triceps kickback @15
10 ring dips
10 pullover @15 (on back on bench, "chop" db from straight out to straight up)

3 rounds of:
1min 1/4 squat band pull down burnout
1min standing dual KB suitcase hold 2x45

Stretch

6.1 miles, reached 1000 miles for 2025 so far!