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Tuesday, 4 Aug 2026
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Hybrid (Double)
Week 10 · Month 3
Upper Body A + Speed Intervals
Interval target pace: 3:45-3:50/km. Added 1 repetition to volume.
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Incline Dumbbell Bench Press
4 sets x 8 reps
Last (Tue, 28 Jul): warmup 8x27,5 7x27,5 6x27,5 5,5x27,5
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Lat Pulldowns
4 sets x 10 reps
Last (Tue, 28 Jul): 10x72,5 10x75 10x75 8x75
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Lateral Raises
3 sets x 12 reps
Last (Tue, 28 Jul): 12x35 12x42,5 10x42,5
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Speed Intervals
6 x 800m with 2 mins jog rest
Last (Tue, 23 Jun): 1km upphitun 4x700 @ 3:58 með 300m 1x500 @ 3:45 500m rólegt
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