21 Aug Monday

Strength (12 min)
Back Squat
2×3 @ 75% 1RM
3×3 @ 80% 1RM

Aerobic Capacity #1 (progressive run)
6 sets of
200m run – fast
100m run – easy
(no rest b/w sets)
note: 100m is recovery and should be 1/2 speed of 200m run, i.e. same time as 200m run

4 min rest after #1 complete

Aerobic Capacity #2 (progressive run)
300m run – easy
300m run – moderate
rest 2 min
200m run – moderate
200m run – fast
rest 1 min
100m run – fast
100m run – sprint

cool down
2 min easy bike
2 min walk

focus on breathing – try to exhale every 4th or 5th step