11 AM
Cycling 14:00 [2] 5.1 km (2:45 / km) +34m 2:39 / km
cycling to the gym
Running warm up/down 10:00 [2] 1.7 km (5:53 / km)
short warm up on a treadmill
Strength 1:00:00 [3]
3x10sec stairs
3x15 heel raises on a step board
3x30sec jumps on to a step board
3x30sec side jumps on a step board
box jumps up and down, small box x10
box jumps up, big box x10
box jumps down, big box x10
double box jumps (big and small boxes) up-down-up-down x10
heel raises with a bar 3x15x10kg
one-leg heel raises with a bar 2x3x10x10kg
hamstrings with a swiss ball 3x15
squats 3x15x17,5kg & squat jumps 3x5x17,5kg
rows 3x15x17,5kg
lunges 3x20x15kg
leg curl 3x10x40kg
leg extension 3x15x30kg
leg press 3x15x101kg
calves on leg press 3x15x69kg
back extensions 3x20
back exercises 3x20
sit-ups 3x20
push-ups 3x15
Cycling 15:00 [2] 5.4 km (2:47 / km) +50m 2:39 / km
cycling back from the gym