AM Walk:

1.2 miles brisk pace

Warmup

LC: 

4 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

Armor building

Stretching

Warmup

Jog/sprints:

1.5 miles w/ 4x 40yd sprints mixed in

Cool down:

.75 mile walk

Stretching

Warmup

LC:

3 mins @ 2x32kg; 6 rpm

Run:

1.5 miles unpaced

Lots of stretching

Warmup

LC:

2 mins @ 2x32kg; 6 rpm

...rest 1 min...

2 mins @ 2x32kg; 6 rpm

Armor building

Stretching 

Wanted to play with a faster pace but the legs, groin, & hip flexors are all still feeling pretty crappy from sprints on Saturday.   With that in mind I did these shorter sets to get a feel for them.  

Warmup

Run:

3 miles untimed, easy pace

Stretching 

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps
2 mins @ 2x32kg; 6 rpm = 12 reps
2 mins @ 2x32kg; 6 rpm = 12 reps

Armor Building

Stretching

Warmup

Sprints:

8x 40 yds

OALC:

12 mins @ 24kg; 10 rpm

Stretching

Warmup

LC:

20 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed

Run:

2 miles easy pace

Stretching

Warmup

Run:

2 miles in 15:09

Stretching

AM Walk:

1.5 miles brisk pace

Later...

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

Jerk:

20 reps @ 2x32kg

Armor building 

Stretching 

Warmup

LC:

4 mins @ 2x32kg; 4 rpm

Jerk:

20 reps @ 2x32kg; untimed

Run:

2 miles in 16:01

Stretching

Warmup

LC:

4 mins @ 2x28kg; 6 rpm

4 mins @ 2x28kg; 6 rpm

Armor building 

Stretching

AM walk:

2 miles brisk pace

Later...

Warmup

LC:

4 mins @ 2x28kg; 8 rpm

4 mins @ 2x28kg; 6 rpm

4 mins @ 2x28kg; 6 rpm

Run:

2 miles untimed

Stretching

Warmup

LC:
10 mins @ 2x28kg; 40 reps

Armor Building

Stretching

Warmup

LC:

5 mins @ 2x32kg; 4 rpm

3 mins @ 2x32kg; 5 rpm

Run:

2 miles untimed

Stretching

Warmup

LC:

7 mins @ 2x28kg; 5 rpm

Armor building

Stretching

Warmup

LC:

7 mins @ 2x28kg; 5 rpm

Armor building

Stretching

Quick workout before packing.

Run: 

2 miles in 13:21

Calisthenics

Stretching

Total time 20:00