3 miles, rolling 400s.

4 mile recovery run in the morning

Monday lifts in the evening

4 mile run in 81 degrees before 6 a.m.

5 miles whew

5-mile run this morning

Warmup. Focused on legs

Back squat 5x4 @185

3 rounds of:
8 hip raises BB at 135
8L/8R side squat with 35 DB held on that side
10 heels raised goblet squats 3 sec pause at bottom @45

Bike sprint work:
6min of 30s good effort + 30s rest
Right into 2 min all out max sprint

4x15 bents DB rows 2x25

Core: 50 leg raise with hip lift crunch at top of raise

6 miles