Run

3 x 10:00 @ M RP w. 2:00 rest

10 x :30/:30 (w/r)

Strength

Press 5 x 5

Front Squat 5 x 5

rest 5:00

5 rounds

5 Burpee

10 KB Swing

15 Cal Airdyne

Run

2h:00 Trail Run

rest day

Run

Regeneration Run

8-10k (pace & distance on feel)

Run

12k Tempo @ M RP

Run

Regeneration Run

12-15k (pace & distance on feel)

Strength

Pull up 5 x 10

Deadlift (racked) 5 – 3 – 2 – 2

rest 5:00

5 rounds

15 KB Swing

15 Burpee

100m run (50m forward/50m backward)

Run

2 x (400, 800, 1600) all with 1:00 (r)

Run

10 x 150m w. 1:30 (r)

10 x 100 EMOM

Strength

Squat 5 – 3 – 2 – 2

Press 5 – 3 – 2 – 2

rest 5:00

10 x :30/:30 Max Cal Airdyne

Transvulcania 2014… Bucket list race

Run

2h:00 – 2h:15 (last 20:00 = :30/2:00 (work/rest))

rest day