8-mile run

Warmup including sets of reps of the workout elements.

Workout: 4 round countdown ladder: run, push press, burpee, hang power clean. For time.
Run: 800m,600m,400m,200m
Push press @95: 40-30-20-10
Burpees: 20-15-10-5
Hang power clean: 10-8-6-4

Additional work: rest as long as you work. 3 rounds of:
30 flutter kicks
:30 plank hold with 25# plate on back
:30 left, :30 right single arm dumbbell static overhead hold 30#

Stretch

11.2 miles this morning.

5k walk. My leg felt fine. I then tried running about a quarter of a mile. My leg hurt some so I decided not to go any longer than the quater mile. Pain stopped immediately afterwards so things are at least moving in the right direction.

After the walk/run I did my Friday lift routine sans lower body.

91.4 mi ride @ 18.5mph. Light mist to start at 5:30 which cleared up, then around mile 70 the floodgates opened.

5 mile run

6 miles