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

8x150 75k/75s 2xIMO

2x400 s

~3800

6miles running

24 on a bike and mulching

4x10 BB Fsqt w 45/65/85/95
alt. 4x16 push ups

3x12 DB DL w. 45/50/55
alt. 4x10 ea opp arm opp leg on swiss ball
alt. 3x10 face pulls w. 35/42.5/50

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

Yoga

20 miles on the Bike, 6 miles of running

1hr slow yoga, 30 min stationary bike

13 miles biking and 4 miles running

4x8 DB FrtSq w 65/85/95/105
alt. 4x8 pull ups

3x8 DB DL w. 40/45/50
alt. 4x8 bosu push up

3x8 DB bicep curls w. 15/20/25
alt. 3x8 overhead tricep pulls
alt. 3x8ea swiss ball alt leg and arm lift

1 mile run

4 miles, late at night, not great.

9x300 3x[s/p/k]

6x200 2IM/2bk/2fr uptempo

wd ~4100

Lift:

3x5 BB HC w. 95/110/115

3x8 BB FQ w. 45/65/75
alt. 3x8 back extensions

2x8 DB Bench w. 45/50
alt. 2x10 pull downs w. 40/45

Meditated and yoga'd in the Vernal Equinox.

8 mile in new shoes. Plans are coming together!

5fr/4k/3p/2imd/1fr
4x300
2x500

wd ~3800

3x10ea DB SL DL w. 40/45/50
alt. 3x8ea Lat Sq
alt. 3x8 wide pull ups

3xbiceps
alt. 3xtriceps
alt. 3x8ea sq hops

5x5/5/8/8/8 Sq w. 95BB/125BB/45DB/50DB/60DB
alt. 4x5 BB DL w. 95/135/165/185

3x8 Incline bench 95/115/125
alt. 3x20 alt arm, leg on swiss ball
alt. 3x8 bicep curls
alt. 3x8ea shoulder circuit on bench

5s/4k/3p/2imd/1fr

1500

6 miles easy