5km run 28 min cb & mg rd

Bike gu <-> CC
60 lengths swim

10/2/13 80 lengths 2km swim
11/2/13 bike gu <-> cc & round cc
JC TRX upper body 4 sets each

Treadmill 5km 32 mins
Situps inclined 3 sets, , roman chair back, sides 3 sets each

Swim 60 lengths

Bike to/round mg woods
JC upper body TRX 3 sets each

3 sets each inclined situps, roman chair back, roman chair obliques