Monday
Swim at the Lido (outdoor pool)
14 lengths @ 50 metres
Tuesday
4.23 mile run
Wednesday
Treadmill - Incline 6 - Speed 6mph - 10 minutes
Cross Trainer - Level 12 - Interval training - 30 minutes
Squats - 20 reps x 2 sets - 10kg barbell
Chest press - 10 reps x 4 sets - 18kg
Shoulder press - 10 reps x 4 sets - 18kg
5k race at Ferry Meadows
Thursday
3.1 mile run
Friday
Rest
Saturday
9.09 mile run
Sunday
Rest
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