run 14km easy 5.30 pace
gym
pull up 3 x 10
inc db bp 36kg x 5 32kg x 8
db pull over 24kg 2 x 12
face pull 15kg 2 x 15
curl 22kg x 10
tri oh 17.5kg x 12
ysl 5kg x 10
really tired legs sore need a rest week i think but i have like 6 weeks to the race the 2 before will be easy so i really need to cram some volume in the next few weeks
