Thursday January 20
5:00 am - 6:00 am Speed Training 4/8km
6:00 am - 7:00 am Core Workouts
Friday January 21
Saturday January 22
5:00 am - 8:00 am Long Runs 25 -30km
4:00 pm - 6:30 pm Cycling: 40 – 60km
Sunday January 23
5:00 am - 7:00 am Recovery Runs 15 -20km
7:00 am - 9:00 am Cycling 30km
Monday January 24
5:00 am - 7:00 am Hills running 6km
7:00 am - 10:00 am Lower body and core workout
Tuesday January 25
5:00 am - 6:00 am Speed Training 4/8km
6:00 am - 7:00 am Spinning and Core workout
Wednesday January 26
5:00 am - 7:00 am Midweek LSD 15 -20km
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