How this works

Each week you need to complete up to 1 Short Interval (SI), 1 Long Interval (LI), 2 Stregnth & Conditioning routines (SC), and 1 Practice Distance (PD).
You can complete in any order that fits your work and lifestyle the best. Try to come up with some sort of cycle for yourself.

Week 23, Day 5 - Practice Distance 24

Run
2.5 hours


Post distance to comments.

Week 23, Day 4 - SC 10

Skill:
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes


Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)


Compare to Week 17, Day 4 and post times to comments.