Core
Strength for Runners
PZE rock ride

Stretching and rolling
Warmup, run, sets of 10-20 reps various body weight and cardio stuff.
Superset 4 rounds:
Max unbroken strict ring dips
Max unbroken strict pull ups
Rest as needed between

80 double under
3 rounds of: 10BB bent rows @75, 15 push-up, 20 sit-up
80 double under
2 rounds of: 10 ring rows, 15 BB push press @75, 20 sit-up
80 double under
1 round of: 10 pull-up, 15 handstand push-up, 20 sit-ups
80 double under

Stretch

Quick 5K on this muggy morning.

1800 lunchtime swim at gym. Lots of IM. Routine got off yesterday when I got home (was rushing to get daughter to b-ball practice) and I didn't set my alarm. Slept through morning swim practice. Felt off all day until I got my swim in at lunch.
Moral of the story: STICK TO YOUR ROUTINE.
I knew I was living on the edge leaving my clothes on the bed and not hanging them up. Had I taken the extra 45 seconds to hang them up, I would have set my alarm (like I always do), and would have made it swimming this morning. And we still would have been 3 or 4 minutes early (aka on time) for b-ball.

Squeezed in an earlier workout than normal.

Stretch warmup
Elliptical for 30mins
Strength exercises - dumbbell rows, dips, curls, single leg deadlifts.

45 minute power zone ride

4 miles

Three miles running then approx 20 mins stretching

20 miles on the bike trainer

Track...2x400, 800, 2 x 1600, 800, 2 x 400.
800 warm-up and 1600 cool down.

30 mins on C2 rower

Legs/Shoulders
30 minute HIIT/Hills Peloton Run w/ Olivia (3 miles)