Lunchtime run on the tonaquint virgin river loop. It's almost 9 miles. The first 3 miles is uphill and the rest is creamy running. I tried to just run by feel. By mile 6 I was trying to tell myself I was running too fast but my body would not listen. I did my first 8 miles in 59:02. The goal is to always do my first 8 miles under an hour. Splits: 7:46, 7:27, 7:42, 7:10, 7:11, 7:20, 7:16, 7:12, 7:26(0.7 mile)
Evening - Crossfit
8 min amrap: (completed 3 rounds + row & 9 pull-ups)
200m row
15 pull-ups
12 walking lunges
Rest 2min
+
8 min amrap: (completed 3 rounds)
400m run
10 hang power cleans (95#)
5 T2B
Rest 2 min
+
3 rounds of:
60 sec FLR weighted holds (45#)
Kb push press, 8 per arm (35#) | 