Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
Slow jog from my house to the gym.
Gym 1:05:00 [4]
3X mile repeats Max 12% incline on treadmill.
Squats 4 sets of 10 with weight
Lunges 3 sets of 10 with weight
Arms and core also
Running warm up/down 10 [2] 1.0 mi (10 / mi)
Jog from gym to swimming pool.
Swimming 1:00:00 [4]
Lengths of the pool 3X 15 minutes with 5 minute rest and cool down
Stretching etc. (Rolling ) 20:00 [4]