So I went on holiday in week 20 but I did manage 2 5k runs on the treadmill on Monday & Thursday, and I swam lengths one day, so not to bad for a rest week.
Monday
Rest (you know as I haven't had enough this week)
Tuesday
Run 4 miles - 11 minute/mile pace
Wednesday
Rest
Thursday
Gym
Treadmill - 5 minute warm up
Ab crunch - 10 reps x 8 sets - 27kg
Rotatory Torso - 10 reps x 8 sets - 27kg
Shoulder press - 10 reps x 8 sets - 18kg
Converging shoulder press - 10 reps x 4 sets - 14kg
Bicep curl - 10 reps x 6 sets - 18kg
Tricep curl - 10 reps x 8 sets - 23kg
Seated medicine ball twists - 50 reps x 4 sets - 3kg
Crunches with medicine ball - 50 reps x 4 sets - 3kg
Plank - 30 seconds x 2
Run 4.4 miles - 10:50 pace
Friday
Rest
Saturday
Rest
Sunday
Green Wheel Relay - 7.4 miles
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