sat 4 mile interval

1 mile wu
4x400m run@6:30
4x400m jogg
1 mile cd

fri xt

bs@185
dl 5x@212
then
5 pull ups
10 ball slams
15 push ups
11 rounds

wed long run

6.12 miles@8:30 pace

tues xt

bs 5x5@185
cln 3x5@115
then
2 min jump rope
50 push press@65#
2 min jope rope
50 sit ups
2 min jump rope
50 push ups
time 11 mins
then late 6 mile bike ride

mon 5k race

time 20:58
pr 20:30
notes must be doing something right

sat long run

6 miles@8:30 pace

fri xt

bs 5x5@185
pr 3x5@95
dl 5x@195
bike 8 miles

thurs 3 mile interval

1 mile wu
6x200m sprint
6x200m recovery jogg
.75 mile cd

wed xt

bs 5x5@185
pr 3x5@95
cln 5x3@105
then
9 mile bike

mon 3 mile tempo

1 mile wu
1 mile@6:30 pace
1 mile cd

sat bike long

15 miles 1 hour

fri bike

10 miles

thurs bike ride

10 miles

wed xt

bs 3x5@185
pr 3x5@95
cln 5x3@95
then
9 mile bike ride

mon bike ride cut back week

38 min
9.50 miles
alot of hills an wind was terrible

sat cross train

bs 3x5@175
pres 3x5@85#
dl 5x@175
7 mile bike ride

fri long run 4 miles

4 mile run@8:30 pace

thurs bike

bike 30 mins
9.50 miles covered

wed crosstrain

back squat
3x5 165
press
3x5 85
cln
5x3 85

6x200m

mon

3 miles
1 mile 8:30
1 mile 6:45
1mile 8:30

sat crosstrain

bs
3x5 155#
press
3x5 75#
deadlift
5 reps 155#
then
30 min bike ride

fri intervals

2x800m@6:45 pace
1x800m@jogg pace