Thursday was rough. Simple 6mi tempo with 2@8:35 then 3@7:30 and 1 easy. With 70degree weather and so much humidity that my feet slipped on the ground, hitting the times was rough.
So I skipped Thursday Crossfit. Friday was 4 Rnds of 200m swim, 20 push-ups and 20 sit-ups on a 6min send off.
Saturday was 18mi at 2:36:30 or about an 8:42 pace. Valero trail is pretty flat and I felt great for 6, ok for 6 and worked hard for the last 6.
Sunday I felt ok and did 10x 1 rep bear @95 lbs and 5 toes to bar.
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