So apart from running, which will be detailed on the main page, this page is to list my cross training. I go out on the bike when I can, but it could be twice a week or every two weeks, depends on time and weather (I'm a fair weather cyclist!). I also try to go to the gym to work on my core, legs and a bit of upper body and stretching. This is the current workout I do, which I'll try to update as it changes (updated March 2012):
Dynamic stretching
Myotatic Crunches: 50 (on Bosu ball) with 3kg medicine ball
Bosu ball pushups 40
Wide dumbbell plank for 3 x 30 sec
Rower - 1,500m
Chinups 2 x 10
Squats
Barbell bent over row
Split squat 2 x 10 per leg
Deadlift
Lunges - 2 x 10 per leg
Landmine press
Lat pull downs
Tricep extn 2 x 10
Dumbbell bench press 3 x 12
Overhead tricep extn lying on bench (two handed) 3 x 12
Box jump 30cm - 4 x 10
Bridges, Clams and glute single leg exercise
Static stretching for 5mins:
Hip flexors, calves, PFs, IT bands, quads, hamstrings, back, arms
