Aug 6 to Aug 27, 2018

Aug 6- upper body
Aug 7- 20 min bike ride, stretch
Aug 8 - lower body plus 40m hill runs at 90% x 8.
Aug 9 - upper body and row 25s, rest 3:30 x 4.    150m,155,159,158
Aug 10  rest

Aug 11 lower body
Aug 12 upper body
Aug 13 aerobic recovery   Row 3 mins, abs 1 min, Bike 3 mins, abs 1 min x 3
      Run 1:30, walk 1:30 x 4
Aug 14   lower body plus   Row 200m at 1:19.3 rest full recovery,  Row 250 1:19.4 pace
Aug 15 upper body
Aug 16   Row 1 min, rest 1 min x15.  increase pace per round. 273m start 317m finish.
Aug 17  lower body.
Aug 18  run 20 mins, walk 2 mins, run 10 mins walk 15 mins.   Total - run 30 walk 17 mins.
Aug 19- rest

Aug 20 upper body    and Row 300m in 1:18.6 pace.   Feels like 500m in sub 1:20 is there right now.
Aug 21 50m hill sprint x5 rest 2 mins btw + lower body
Aug 22 walk 15 mins, play soccer with Sean and Luke 1 hour, lap swim 6 mins
Aug 23 upper body
Aug 24  Row 2k,2k,1k,500m,250m,125m
Aug 25  Lower body
Aug 26 rest

Aug 27 - upper body

July 28 to Aug 5

July 28 - upper body heavy.   Press  105x5x5

July 29- short run and row

July 30 - lower body

July 31 upper body volume.  bench press

Aug 1 - rest.  some swim

Aug 2 - lower body plus 8 30m hill runs at 80% effort

Aug 3- upper body   Press 115x5x5.     Row 20s rest 3 mins.   125,127,128,129,128m

Aug 4- row
2k in 7:42 rest 4 mins
2k in 7:27 rest 4 mins
1k in 3:30  rest 2 mins
500m in 1:40  rest 2 mins
250m in 45s rest 2 mins
125m in 20.5s
walk 15 mins

Aug 5 - lower body.  lots of rehab glute work.