1.5 mile warmup
8 x 600m @ 5K pace, 400m recovery intervals
0.5 mile cd

March: 101 miles
2026 YTD: 271 miles

2.7 mile run at lunch 8:20/mile

Today's real session is a 60 min bike ride with 2x14min at Z4.

March totals:
Swim : 20,341 yd
Bike : 450 miles
Run : 135.6 miles

YTD totals
Swim : 35 miles
Bike : 1,297 miles
Run : 350 miles

2500-yard swim at 24 Hour Fitness

FiA, full body
4.5 miles

Track night...1600 wu, 800 cd.
1 x 1000 @ HM pace + 200 recovery.
2 x 800 @ 10k.
2 x 600 @ 5k + 200 recovery.
5 x 400 @ 5k.

3 miles

20 mins warmup including lighter or reduced reps rounds of the workout for prep

Workout: 4 parts back to back no stop between:
1. 3x Every 4 mins complete:
400m run
20 lateral hop over DB
20 dual DB alt lunges 2x25

2. 3x every 3 mins complete:
250m run
15 dual DB thrusters 2x15
15 plate overhead to feet sit-ups 25#

3. 3x every 2min complete:
200m run
14 Alt DB hang snatch 35#

4. For time: 30 burpee jump over dumbbell reps

Stretch

5 miles