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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