Mon 5/11
AM: 30 min swim (1.5km)
PM: 30 min spin (16.5km)
Tue 6/11
PM: Pull ups (3, 2.5), Squats (2×15), Push ups (12, 10), Lunges (2×15) + 20 min walk
Wed 7/11
AM: 30 min swim (1.5km) – 500m free + 7x100m (75m easy + 25m fast) + 300m pull
PM: 35 min run at lunchtime (6.43k) – 10min w/up + 3min @ 12k/h : 2min @ 10.5k/h x 4]
Thu 8/11
AM: 45min cycle (15.07km)
PM: 30 min run (5.61km)
Fri 9/11
AM: 30 min yoga
Sat 10/11
AM: 60min run (11.12km) – 10min w/up + 3min @ 12k/hr / 2min @ 10.5k/hr x 10
Sun 11/11
AM: 90 min cycle (30.77km)
