Tuesday
1. Long cycle -@24kgs 5:(10) 25reps (5,5,5,5,4+1)
2. Double swipes -@15lbs 1:00 20reps
3. Pullups –2×6
4. Run – trail 8.5 miles (46miles for the week)
Wednesday
1. Long cycle -@24kgs 6:00 29reps (5,5,5,5,5,4)
2. Double press -@16kgs 3×5
3. Pullups -10reps
4. Run – trail 6.20 (52 for the week)
Saturday – trail run -26.10 miles
Sunday – trail run – Hard, lots of walking and recovering!
Monday
1. long cycle -@24kgs 5:00 24reps (5,5,5,3,6)
2. Snatch -@16kgs 6:00 (switch on min -16rpm)
3. Pushups –2×25
4. Run -6.20 (37.50 for week)
~ Run was much better today although there is still some lingering tightness and pain in the hip and knee. We’ll see what tomorrow brings!
Sunday – trail run -6.15 miles taught AKC Fitness cert – lots of demo’s and went through program once.
Monday -
Monday
1. Long cycle -@24kgs 5:00 24reps (5,5,5,3,6)
2. Double swipes -@15lbs 2x:30 (1:00 in between)
3. Pushups –2×30
4. Run -6.50 (31 miles for week)
1. Trail run – 18.76
Legs not there towards the end – looped back to car to refill water and started again but thought better of it.
Friday
1. Long cycle -@24kgs 10:00 35reps
2. Pullups – 2×5 +18lbs
1. Long cycle -@24kgs 5:00 23reps (5,5,5,3,5)
2. Clubbell double swipes -@15lbs 2:00×2
3. Pushups -2×20
4. Run – trail 4.70 (63.20 to end the week)
Wednesday
1. Long cycle -@24kgs 6:00 28reps (5,5,5,5,2,6)
2. Long cycle -@20kgs 3:00 21reps
3. Pushups -50
4. Run – 8.18 (58.50 for the week)
Tuesday
1. Long cycle -@24kgs 5:00 23reps (5,5,5,2,6)
2. One arm jerk -32kgs 2:00 10/10
3. Pullups-2×8
4. Run – trail 5.15
Evening -
3:00 run Nike Free’s bike path
Saturday -
1. Run – trail 27.2
Sunday
1. Run -6.15
Monday
Monday
1. Long cycle -@24kgs 5:00 22reps (4,4,4,5,5)
2. Long cycle -@20kgs 3:00 17reps (5,5,7)
3. Pushups –2×30
4. Run -7.14 (40.49 for week)
Evening – run Nike Free’s 1.53 42.17 week
