Run

Ran to the 2 mile point on the trails and back. 4+ miles Four Mile time: 40:40

Summary

Run 25 minutes today on trails

Did Spartan WOD Yesterday

Run 20 minutes day before that

Komoka Trail Run 40 minutes

Spartan 1500

Ouch...tough workout

Spartan Run

Run a mile fast

Rest

Run a mile fast

Spartan

Bike to park

Warm up-dynamic

100m sprint 10 push-ups

100m sprint...

10 lunges

10 burpees

10 squats

30 sit-ups

Bike ride for 18 minutes

Florida without Jack...he arrives tomorrow