 | 10k Bike' |
| 1500m swim |
| 1k swim |
| 20 easy, 5 x 1 Hill sprint, 20 easy |
| 20w(12k) + 3 x 8-10(16k)/3(14k) + 20' (easy) |
| 30' easy |
| 30' easy (15e/15m) |
| 30' easy (Last 15 MP) |
| 30' recovery |
| 30-40 easy' (Last 10 MARA) |
| 30k run |
| 4 x 2000m interval |
| 4 x 2000m interval. |
| 40 easy' (last 15 MP) |
| 40' (20 easy/20mara) |
| 40' easy |
| 40' easy (5 x 1 fast) |
| 40' easy Bike. |
| 400' swim |
| 5 x 1k (3:32) |
| 50' recovery |
| 500' swim |
| 5km Twilight run |
| 6 x 1km (3:32) |
| 6 x 600m (3:30) |
| 60-90' easy |
| 60-90' race pace |
| 90' recovery run |
| 90-120' easy |
| Boxing/cross training) |
| Challenge Fun Run |
| Darlington Half Marathon |
| Fartlek 10 x 1 Kenyan |
| Fartlek: MoFartlek: Gerschler or Kenyan |
| Gym (Back, Lats) |
| GYM (Biceps) |
| Gym (Biceps, Shoulders) |
| GYM (calf, back, lats) |
| GYM (Chest) |
| GYM (chest, biceps) |
| Gym (Chest, Triceps) |
| Gym (Legs) |
| Gym (legs, abs) |
| Gymnastics (core work) |
| Interval (6 x 800m) |
| John Forrest X country (12.6k) |
| Long Run Easy' (120-150) |
| Point Walter Reserve (16km) |
| Social Hockey Game |
| Swimming 2 x 500 |
| Swimming 6 x 100. |
| Unspecified |
| V02 MAX TEST |