Sun:

Morning: woke up and did tough 4 mile tempo mix of trails and roads outside my house. Followed it up with 30 minutes pretty intense/hot yoga in sauna.

Afternoon: Ran 9 miles, finished with 1 mile cold water swim.

Week of Sep 27 (taper week for Spartan World Championships):

-Monday: 

Morning: 3×5 minute hypoxic hill climbs with 5 minute sandbag carry after each

Afternoon: 3×5 minute hypoxic treadmill tempo runs with 2 spear throws, 1 rope climb and 10 pull-ups after each

-Tuesday:

Morning: Easy morning walk, and then 30 minute AMRAP of 1 minute run, 15 burpees, 30 battle-rope reps, 60 seconds monkey bars, front plank rotations

Afternoon: 30 minutes foam rolling, 30 minutes infrared sauna

-Wednesday:

Off/travel day

-Thursday:

2 hour hike with kids

-Friday:

Off

-Saturday:

Spartan Beast

-Sunday:

Spartan Sprint