10th week

Monday:         Rest
Tuesday:        30' + 2000 (7'40'')-1000(3'50'')-2000(7'45'')-1000(3'50'')-1000(3'45'')// 1'30''-2' rest + 10' + abs
Wednesday:   Rest
Thursday:      10' + 12 x hills + 10' + 300 abs+ 60 push ups
Friday:          20' + 26 x stairs (high knees) + 15 sprints (100 meters or so) + 20' + abs+ stretching
Saturday:      35' + 250 abs + push ups
Sunday:         35' + 4.7 km (19'12'') 4.05 min/km (very hilly)