Weekly Training Log

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Stejay21

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Mon - Cycle 25mins, Aikido 1hr 30min, Cycle 25mins
Tue - Circuit
Wed - Run 6/7 miles (15lb) 100 p/ups, s/ups, 30 pull ups
Thurs - Swim 45 mins
Fri - 6/7 miles yomp (55lb)
Sat - Run 5k (sub 20 mins)
Sun - Cycle 50+ miles or tennis
 

Luke2504

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You should definitely be doing more body weight work in my opinion. I'd stick another circuit on Friday and/or Saturday and do pressups/situps/pullups throughout the week if you want top results.

I would also make your cardio more running oriented.
 

Stejay21

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Sun - Run 7 miles (25lb), 100 press ups, 100 sit ups, 30 pull ups
Mon - Rest
Tue - Cycle 60mins, Swim 45mins (30 lengths)
Wed - Circuit
Thurs - Run 7 miles, 100 press ups, 100 sit ups, 20 pull ups
Fri - Yomp 5 miles (45lb) & 7.5kg kettlebell
Sat - Run 5k (sub 20mins)
Sun - Cycle 46 miles

Targets:

Run 7 miles (30lb), 200 press ups, 200 sit ups, 40 pull ups
Swim 60 mins (60 lengths)
Yomp 8 miles (70lb)
Run 5k (19:00)
Cycle 80 miles
 
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