Workouts

Sun
4 mi run (includes stair repeats)

Mon
Cycling class

Tues
PowerFlex class (class using free weights)
Run 0.50 mi warmup
6 X 90 seconds on
0.75 mi cooldown
(Total ~3 mi)

Wed
21-15-9
60# deadlift
Knees to elbows
25 pullups
Cycling class

Thurs
Run 1 mi warmup
3 X 400M sprint, 90 s off, 800M sprint
1 mi cooldown
(Total 4 mi)