Cut a planned 13 mile run short at 5 miles due to what I think is proximal IT band discomfort that was getting worse and messing with my gait. As a bonus, I was 2.5 miles from home when I stopped, so I had a nice long walk.

2500-yard swim at 24 Hour Fitness

4 mile run and ~9 mile bike ride.

Planning on my Monday lift routine tonight. I have to shift all evening workouts this week by a day for other obligations.

10 mins warmup

5x5 back squats @165

4 rounds of:
10R/10L single leg lower and raise from 20" box. (Stand on one foot and lower other foot down to touch ground and stand back up to level using only the one leg on the box)
10R/10L single leg KB deadlift @45
15R/15L single leg 3" elevated glute bridges
20 alt lunge with 2x25 dumbbells in front rack hold

3 rounds of:
30 Russian twist with 25# plate
1 min plank hold with feet elevated on 20" box
30 sit-ups with 25" plate overhead to between feet

Stretch

Benchmark run for a new training plan, 5 minutes "fast"

Julia Reppel lower body & core 30m YouTube workout

C25K with the kids, W2D1 (8 x 1:00 running with 2:00 recovery)

Hope you're feeling better soon! The walk home feels so long when you have those kinds of runs.

SkiErg for 45 mins