7.24 mile run. One of those heavy legs runs.

10 mile run

50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 100 pounds: 3 sets of 10

Seated Lat Pulldown, 100 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

8x 300m at 61 - 62

17 miles on the gravel bike

48 mins of 8 rounds of 6 x 1 min stations.
Try to finish in 1 min (-10 secs for transition)
1. Row 200m
2. 16 Alt longes with 75# on shoulders
3. 100m Dual farmer carry 2x45#
4. 20-25m burpee broad jumps
5. Run 200m
6. 1 min rest

100 sit-ups and then Stretch afterwards

6 miles