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Work out out 6 days a week, between lifting and running in the winter and lifting and riding in the summer. In the winter months i run about 15 - 20 miles a week and in the summer i ride about 150 miles per week.
Winter -
Mon- Push 3k Interval
Tuesday - 4/5 miles
Wednesday - Pull 3k interval
Thursday - 4 miles
Friday - Push 3 k interval
Sat - 5/6 Mile
Summer - same as above but i substitute running with Riding.
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