Wednesday: D3, W8

Training:

Endurance:
5 mile run: (34:16, fast pace)
3 minute active recovery
3 mile run: (easy pace)

Work:
5 rounds:
20 x squat
20 x stationary lunge
20 x pushup
10 x jumping lunge
5 x squat jump
rest 30 seconds between rounds

Durability:
100 x 4 count flutter kicks
100 x superman back extensions
Active stretch

Notes:
Goal was to keep all 5 miles right at or a little below 7 min mile pace on the run and I accomplished that which as encouraging. I probably could have gone another mile or two with that pace as my wind was fine. I loved the work portion which is a leg blaster from Mountain Athlete. It is quick and efficient.