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Tuesday, 6 Oct 2026
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Hybrid (Double)
Week 19 · Month 5
Upper Body A + Speed Intervals
Interval target pace: 3:40-3:45/km. High speed anaerobic power.
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Incline Dumbbell Bench Press
4 sets x 8 reps
Last (Tue, 11 Aug): warmup 10x25 8x30 7x30 6x30
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Lat Pulldowns
4 sets x 10 reps
Last (Tue, 11 Aug): 10x75 10x75 8x75 10x75
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Speed Intervals
12 x 400m with 60 secs walking rest
Last (Tue, 23 Jun): 1km upphitun 4x700 @ 3:58 með 300m 1x500 @ 3:45 500m rólegt
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