weights plus 4.5 miles
Gym stuff and 4 easy miles with my trainer friend.
an hour of yoga
4 again.
4.8
i rowed to the point of exhaustion (high effort). mostly because i was in a foul mood. didn't keep track of distance.
4, in the rain again. I got tired of waiting for it to stop and just went for it.
11.5K. Some dark late afternoon clouds overhead, but nuthin came of it.
5 miles
8
Slow twitch track workout:
Jog 1 mile
10 x 90 second repeats with 90 secs rest