return back from USA i started 2 week ago my training.
day 1. hills 4 x 4 x 40 m. weight (1leg squat, squat, deadlift)
day 2. tempo 1600 (first week, now 2200m total) weight upper body (3 x 10 bench, dip, military)
day 3: sprint form on track. plio
day 4: the same as day 2
day 5: same day 1
day 6: tempo, 60% intensity. 2200-2700