morning lift and little bit of core

1.55 mi 35:00 22:34 /mi

morning bike ride followed by lifting for the rest of the morning

night lift at hotel in New Orlens

1.8 mi 15:02 8:20 /mi

did 4x200s and 1 300 200s: 34, 32, 35, 34 300: 54 also just saw I A N running

6.8 mi 42:53 6:18 /mi

app issues on both trackster and strava

5.0 mi 40:43 8:08 /mi

tredmill run 🙂‍↕️✋

5.0 mi 40:04 8:00 /mi

morning run on tredmill. for the last 1 minute i got my tredmill to 11.0 speed 5:27 pace.

7.86 mi 55:20 7:02 /mi

SAW 🐰, MAX LOWE, and FIN RICHARDS

9.2 mi 1:07:30 7:20 /mi

did the loop for the first time in a long time. ran with Gamboa and Miller till the 6 mile marker. i let them go at the 6 mile cus i didn't want to hold them back from their progression run

1.9 mi 15:20 8:04 /mi

did a 4x4 workout for the 1st time since like may or sum. overall time was 5:25.

4.8 mi 40:04 8:20 /mi

morning run on tredmill

5.1 mi 40:02 7:50 /mi

afternoon run on tredmill after lifting

5.9 mi 42:53 7:16 /mi

tempo was eh

5.1 mi 40:02 7:50 /mi

tredmill run to hot man n to old

morning lift. 40 minutes in the afternoon on tredmill

fish

5.04 mi 33:03 6:33 /mi

nice bike ride with my dad around are lake. lots of big hills

2.1 mi 20:05 9:33 /mi

HAPPY 4TH OF JULY

4.2 mi 35:02 8:20 /mi

afternoon run after morning lift

morning lift