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Friday, 2 Oct 2026
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Hybrid (Double)
Week 19 · Month 5
Upper Body B + Tempo Run
Tempo target pace: 4:02-4:05/km. Close to target sub-20 pace.
✓
Seated Cable Rows
4 sets x 10 reps
Last (Fri, 17 Jul): 10x25 8x28,5 8x28,5
✓
Flat Dumbbell Bench Press
3 sets x 8 reps
Last (Fri, 24 Jul): warmup 8x24 10x26 9x26
✓
Bicep Curls superset with Face Pulls
3 sets x 12 reps
Last (Fri, 24 Jul): 8x25 7x25 5x25 stopp
✓
Tempo Run
5km continuous
Last (Fri, 29 May): 5km@5:26 with 1 km at 6:00
Feel
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