27/10/14 strength - back/biceps
29/10/14 km
31/10/14 10.9K run gu <-> kc via kw/saus

22/10/14 km
24/10/14 run gu <-> mono 7.7km leg stretches

10min row machnie warmup s10
pullup 2sets of 3 reps
sitting lat pd machine 33kg 2sets 12 r
standing machine row 17.5kg 20 reps, 20kg 12 reps
squat 25kg 1 set, 30 kg 1 set
machine fly straight arms 3.75kg x2
rc 2 sets
20k kg bar bicep curl 2 sets
20kg mp behind head 1 set

60 lengths swim 1.5km (inc. few lengths of fc)

15/9/14 km
16/9/14 bike <-> bdx
17/9/14 run gu <-> cx 4.0k 20 mins
bp 2x14kg db 2 sets
smp 20kg bb
dips 2 sets
situps inclined bench highest setting 2 sets
press on situp (hs) bench 2x9kg db
leg, arm stetches

run gu <-> gsq 7.9km 40:50
leg stretches

BOR 2x7kg 1 set 2x9kg 1 set
PU 2 sets
UR 2 sets 2x9kg  2 sets
DBS 2x9kg 2 sets
BC 2x9kg 2 sets

8/10/14 km
10/10/14 gu <-> gsq 6.2km 34:34

5/10/14 GSR 10k 54:04

1/10 14 KM, bag work at home
3/10/14 gu <-> gsq 6.2km 34:25 leg stretches