Offseason
Commute M - Thr,\: 15 miles morning & 20m evening z1/z2
Mon- leg work (squats,single leg press,weighted lunges,hamstring curls,calf raise, single leg split squats,hip abduction,deadlifts) 4/5 sets, 8-15 reps.
Thur- upper body (decline pushups,chinups,bent over row,dumb bell shoulder press,dips,planks)
Friday off
Saturday 60 tempo to fast miles
Sunday off