5x8/8/6/6 w. 95/135/155/165/155
alt. 4x6 pull ups

4x8 DB DL w. 37.5/45/50/50
alt. 4x14 bosu push up

3x[3x10 shoulder circuit w. 5/8/8
alt. bicep curls
alt. 2x6/6/10 SL square hops]

5fr/4k/3bk/2im/1fr

200fr/150br/100bk/50fly

6x50 k alt. fr,br

4x100 25fly,75fr
100 s

3x100 25fly,75bk
200s

2x100 25fly/75br
wd

~3300

5fr/4k/3bk/2imd/1fr

4x150 75k,75d

wd ~2200

3 Laps of Prospect Park. 10 Miles. 1:31.06 for a 9:06 pace

4 miles. Yoga/Stretched/PT

Journal about a great run/runner's high. 7 miles in the dark and cold

6 miles and bit of yoga

9x300 s/k/imd

7x50 IM turns. fly,fly/bk,bk,bk/br,br,br/fr,fr

3x200 IM desc

wd ~4200

5x8 BB DL w. 95/135/175/205/185
alt 4x10 DB Bench w. 40/45/50/55

3x[2x10ea] Leg raises w yellow band
alt 3x8 tricep pull down w. 50/55/60
alt 3x10ea bicep curls w. 25/30/30

6miles

3x500 swim

wd

4x16/14/12/10 BK Sq w. 95/125/135/155
alt. 3x10 DB shoulder press w. 30/32.5/35

3x8ea DB DL w. 30/35/37.5
alt. 3x8 pull ups

3x10 BB bicep curl w. 45/50/50
alt. 3x12 DB overhead tricep press w. 45
alt. 3x10 shoulder circuit w 10s

Stretched.

Just did a couple of salutations and stretching after the flight. Got a bit of sweat, nice breathing. Slept a lot.

4x12/10/8/6 DB FRTSQ w. 75/95/125/135
alt 10 ea shoulder circuit w 5

3x8/6/6 TB DL w. 135/185/185
alt 3x16 push up

Swim

5fr/4k/3bk/2im/1fr

wd ~1500

Cold as fuck run. But I made the commitment and I stuck it out, so I'm proud. Step one. Translate it into the next step. Fuck comfort.