Tue: P/E (med), ES (31/40)

Workout: PM

20 min bike w/ a some long hard digs 

Then: 

2 x 400m sprint/30 sec rest (1:19, 1:17)

1 min rest (30 sec included from above)

Then: 

2 mile run @ threshold pace (12:00)

Then: 

12 min bike w/ a few hard digs 

Then: later 

2 x 5 deadlift @ 225#

Then: 

5-4-3-2-1 ladder 

Strict rafter pullups 

1h press @ 45# kb

Goblet squat w/ pause @ 45# kb

Then: 

1 x 20 2h swing @ 80#

Then: 

1 x 60/60 farmers carry hold @ 80#

Then: cool down

10 min warrior yoga 

Contrast shower 

Comments: 

Made the 2 mile run in < 12 min but it was rougher than expected. Need to drop about 10# and improve medium distance power endurance.