4 x 10 hammer curls (10kg)
2 x 21's (15kg standard bar)
4 x 10 concentrated arm curls (10kg)
4 x 8 lower pulley curls (pin # 2)
4 x 10 seated dumbbell tricep extensions (12kg)
4 x 8 pushdowns (pin # 3)
4 x 10 tricep extensions (15kg standard bar)
75 x leg raises/crunches (5kd medicine ball)
3.2km warm up @ 5:10/km average pace
10 x hills reps (3:04, 3:07,3:04, 3:02, 3:04, 3:02, 3:01, 2:57, 2:57,2:47) 5.6km @ 5:25 average pace
2.15km cool down @ 4:49/km average pace.
Total distance: 10.95km
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