Weekly plan

• 1x Strength session
• 2x Muscular endurance circuit/interval session
• 2 x Hill sprints/stairs
• 1 x Long slow  run
• 1 x Long slow  bike
• 1 x Lactate threshold run (hard 5-10km OR 1 x Lactate threshold cycle (hard 30mins for distance)
• 1- 2 x MTB session (60 mins- 100mins)
• 1-2 x Boxing session
• 5 x Foam rolling/stretching session

The actual reality:

Tuesday:

Technique/strength session with Sharon Anyos

27km cycle
Body Attack Aerobics Class
27km Cycle
Monday:

Press ups 10-15-20
Cleans 7-13-7 (30kg)
Chin ups 10-15-20
BB Row 7-13-7 (38kg)
Boxing 1 min
Lunges (overhead carry 20kg) 10-20-30
+Sprints

16km Road ride
Body Attack Aerobics Class
16km Road cycle

Sunday:
Circuit -3 sets
20x Pressups
20x Squats (60kg)
20x Chin ups
60min Road cycle -pm
70Min ROad cycle -am
Saturday:
65min road cycle -pm
75 min road cycle-am

Friday
Session with Sharon Anyos

• Warm up:15lunges, 20 jumping jacks, 20 Climbers x3
• Circuit (repeated twice): 
• {2x DB row with 2x step lunges}x 15 reps (@16kg &@12.5kg)
• 2mins hard running on treadmill (not turned on, manually using it)
• Walking press ups x20
• 2mins hard run pushing treadmill
• 20 Burpees/20 squat wall throws
• 2mins hard run pushing treadmill
• {2x press ups on Barbell with 2x Barbell row (@32kg)
• 2mins hard run, pushing treadmill

90min MOuntain Bike ride

Thursday:
Strength session
– Squats 90kg
– Deadlift 80kg
– Cable row 50kg
– Chin ups
-Chest press 55kg
-Press ups

Road ride
70km

Wednesday
Hard run
14km
Kangaroo Point Stairs x 10 hard

Intensity Training
30 Jumping Jacks, 5 Burpees, 20 Climbers – on the minute, every minute x 15mins