6 x750. 1.3’ rest
5 x 250. 1’

As
Abs
Legs

10 x 500. 1 min rest

Ss

Ss

Ss
Fl

Ss

Ss
Abs

Ss

Ss
Abs

8 x 1000. 2 min rest
204

10 x 2. 1 min rest

Ss

Ss

Ez

8 x4’. 2’ rest

Ss
45’
Left heel sore x 4 days. Rested

60’ @ 209
5 x 200 m. 20 sec rest

5 x8’. 2 min rest
211 212 22 210 202

15’. @ 26. 208

10 x 500 1 min rest
R shoulder sore

9 k @ 24-26
10 x 1’ 20 sec rest