Weights plus 10K rowing
7 good miles.
No running today, but I try to do Body Pump on my rest days. Since I love to lift, but I need to incorporate squats and lunges for glue strength, this gives me a happy medium. The hour goes by pretty quickly and I definitely get in a good workout. If I go frequently enough, I can sort of measure whether or not I've been able to increase weights. The high reps makes this pretty tough.
7 miles in the heat
10K late evening run. Cooler, but still warm out there.
3 on the mill and weights.