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Friday, 5 Jun 2026
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Hybrid (Double)
Week 2 · Month 1
Upper Body B + Tempo Run
Tempo target pace: 4:15-4:20/km. Run immediately after lift or split up.
✓
Barbell or T-Bar Rows
4 sets x 10 reps
Last (Fri, 29 May): warmup (17,5x2x10), 27,5x9, 27,5x8, 27,5x9, 27,5x7 (to almost failure hard)
✓
Flat Dumbbell Bench Press
3 sets x 10 reps
Last (Fri, 29 May): 10x40, 3x60 (thought it was 55 but still too heavy), 8x50, 6x50 (triceps burning)
✓
Seated Cable Rows
3 sets x 12 reps
Last (Fri, 29 May): 12x35 (too easy), 12x50, 57,5x9
✓
Bicep Curls superset with Face Pulls
3 sets x 12 reps
Last (Fri, 29 May): 20x12, 20x8, 20x 6 ( stressed about over doing biceps)
✓
Tempo Run
5km continuous
Last (Fri, 29 May): 5km@5:26 with 1 km at 6:00
Feel
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