Week of November 15

Mon run 6 miles endurance pace
Tues row 5k Sub 20 mins is all that, start off slow and work hard late.
Wed Run 13 miles endurance pace
Thurs off
Friday Run 6 miles tempo pace (comfortably hard)
Sat 100 body weight squats / 50 pullups / 75 pushups
Sun 1 mile warm-up / 6 1 mile repeats with two mins rest between each. All sub 8 mins / 1/2 mile cool down