Okay....haven't been able to post here. It keeps logging me out. Looks like the issue might be resolved.
I'll try to reconstruct my week....
3+ mile run - alternated between long pushes and lighter jogs
Kettlebell work - 1 arm long cycle, 20 kg, switch on the minute. 4:00 minute set, 2:00 minute set, 2:00 minute set. 1 arm long cycle 16 kg, switch on the minute, 8 minutes. 1 arm swings, 10 reps on the top of the minute, 10 minutes. (l/r etc.)
(heat and sweat had a major impact on this workout.)
3+ mile run, hard intervals followed by walking breaks.
bad run. heat, fatigue, etc.
Fri 9/7 - off
20 kg 1 arm long cycle switch on the minute. 4:00 minute, 4:00 minute, 2:00 minute (1:00 rest between sets)
12 kg half snatch, switch on the minute - 8:00
Another workout compromised by heat.
Interval run. Hard laps (loop is little over 3/8 of a mile) followed by short walks. Did this for 35 minutes.
Followed with some 35lb dumbell power curl to press, sets of 5.
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."