9 mile run. Good progress this week on heat acclimation but boy does it suck.

Boot camp class
3 miles

6 miles

2500-yard swim at 24 Hour Fitness

More suffering by Rogue Echo air bike…

10 minutes warmup at moderate pace:

The 5 rounds of:
5 minutes steady zone 4 effort (max cardio that can be sustained without going anaerobic. My heart rate was -160)
3 minutes slow rest before next round

Then 3 mins cool down. It was pretty difficult.

Core:
100 sit-ups
1 min plank
Then 3 rounds of:
15 GHD sit-ups
15 push-ups

Stretch

Some handstand walk practice for fun.