1.5 mile warmup
3 miles @ half marathon pace
1.5 mi cd

For us CrossFit types, it is "Jesus" WOD day.

Catholics would recognize it being themed sort of after stations of the cross.
95# barbell scale as needed.
14 rounds:
10 deadlift
10 cleans, power squat or mixed
10 push press/push jerk
20m walking lunges with 2x35dumbbells front rack hold if you can
After rounds 3,7,9 do 7 Turkish getups

And if you still have annything left enough: 600m BB shoulder carry. Try to not put down the bar.

I usually time out after about 45mins on this one at 95. I might try 65 and see if I can finish in an hour.

4:55 bike ride
0:40 mine run off the bike

Last race rehearsal - I was pretty dang fatigued.

Strength training

2500-yard swim