Running
Do AM and PM running workout (ranging from 25-85 miles week) On an average 4 miles AM and 4 miles PM.
Running drills.
Cycling
Cycle twice a week. One long cycle (between 60-90 minutes). One pyramid/hills interval (45 minutes)
Bodybuilding
Work on circuit train M, W, F.
Lift stats for bench, squat, deadlift, bicep curl, etc.
Calesthetics
Work on situps, pushups, and squats
Flexibility
Alternate Yoga and Pilates. Also Parkour and Bboy.
Sports
Play tennis, basketball, other sports every once in a while.
Swim
Prepare for crew/rowing team swim test: 50 meter continuous swim, swim 5 meters under water, tread water for 10 minutes. Do lots of running an core work and run 90 minutes a day.
Take swim classes once a week.
Core
Daily Ab Work: 7 minute abs, planks, etc
Ab Work: twice a week (hard)
Friends
Go running with friends once a week.
Go cycling with friends once a week.
Do cheesy workout DVD with friends once a week.
I wish I was 104 pounds like Deena Kastor. We’re the same height, but I’m 115.
