Mon 60 min recovery spin
Tues Run 6 miles endurance pace
Wed 185 dl x 10, pullup x 10, pushup x 10, dumbbell push press x 10 25# dbs, 500 meter row as many rounds as possible in 30 mins
Thurs Run 4 miles / goal time sub 32 mins
Fri off
Saturday Run 20 miles
Sun 60 min recovery spin
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