16 miles (9:50/mile)

Fueling strategy went much better than my last long run.

Warmup

Split jerk. 6x2 reps. Build moderate to heavy with good form. (Hit 205)

Workout:
10 rounds:
3 power cleans @155
6 toes to bar
12 alternating jumping lunges

Stretch

Handstand walk practice

Tabata: 4 min (20 sec on/ 10 sec rest) - Kneeling jump to squat + vertical jump / Wide to narrow squat jumps

Leg extensions: 4 sets - 15 regular reps + 5 reps w/ 5 sec eccentric + Iso hold 15 sec + 10 partial reps

Leg press (quad focus) / Landmine goblet squat (narrow stance, heels elev.) - 4x20 (leg press); 4x12 (landmine)

Hack squat - 4x12 w/ pause hold at bottom of squat

BW Bulgarian split jump squat - 3x30 sec.

Calf raises - 3x30

Stair climber 10 min

3.5 in less than 30 min.

Total Body Circuit workout
2 miles