August 2013 Cardio and exercise plan

Aug1-3
Thu: Swimming morning
Fri: Bike morning, upper body evening
Sat: 9 miles morning

Week Aug 5-11
Mon: 10k morning, upper body evening
Tue: Fartlek 1 morning
Wed: Track1 morning, Lower body evening
Thu: Swimming morning
Fri: Bike morning, upper body evening
Sat: 8 miles morning

Week Aug 12-18
Mon: 10k morning, upper body evening
Tue: Fartlek 1 morning
Wed: Hill1 morning, Lower body evening
Thu: Swimming morning
Fri: Bike morning, upper body evening
Sat: 9 miles morning

Week Aug 19-25
Mon: 10k morning, upper body evening
Tue: Fartlek 1 morning
Wed: Track1 morning, Lower body evening
Thu: Swimming morning
Fri: Bike morning, upper body evening
Sat: 10 miles morning

Week Aug 26-31
Mon: 10k morning, upper body evening
Tue: Fartlek 1 morning
Wed: Track1 morning, Lower body evening
Thu: Swimming morning
Fri: Bike morning, upper body evening
Sat: 8 miles morning