Thursday - No training
Friday - 4.07 mile "long run", the humidity got me as much as the heat, but I slogged out for an hour.
Saturday - 2.73 mile "tempo run", I did pick up the pace but not to my usual
Sunday - 6.52 mile bike, I hopped on Raj's Schwinn and took off on the Hancock Trail
I also got in 50 push-ups each day.
My diet was OK, but not great