Tuesday, August 21, 2018

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



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