BS:
1 x 10 x 10 kg
1 x 5 x 50 kg
1 x 5 x 70 kg
3 x 5 x 105kg

C2 x 2000m

Sprint 8: 8 x 30 sec @ 18kph
Rest at 7.1 (2.9km @ 16:30)

Yesterday:

BS:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 x 100kg

C2 x 1000m

Today:

Sprint 8: 8 x 30 sec @ 18kph
Bumped up the rest pace to 7kph vs 6kph.  Seemed a lot harder!

Yesterday:

I could still feel that my back wasn't ready for any heavy lifts so did slow sets of 10 reps on lat pull-down, from 10-60 (11 sets total), then C2 x 1000m.

Today:

Sprint 8: 8 x 30 sec @ 18 kph

Morning:

BP:
1 x 10 x 10 kg
1 x 5 x 50 kg
1 x 5 x70 kg
3 x 5 x 92.5 kg

DB curl: 3 x 5 x 18 kg

C2 x 1000m

Afternoon:

Sprint 8: 8 x 30 sec @ 17.5 kph

Yesterday:

BS:
1 x 10 x 10 kg
1 x 5 x 50 kg
1 x 5 x 70 kg
3 x 5 x 95 kg (tweaked back on last rep)

Today:

SP:
1 x 10 x 10 kg
1 x 5 x 30 kg
3 x 5 x 52.5 kg

Machine SP: 5 x pyramid up for 7 plates

One arm DB pistol press
5 x 1-5 kg

Sprint 8: 8 x 30 sec@ 17kph

BP:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 x 90kg

Alt. DB curls:
1 x 5 x 10kg
1 x 5 x 12kg
1 x 5 x 14kg
1 x 5 x 16kg
1 x 5 x 18kg
1 x 5 x 20kg

Morning:

DL:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 100kg
3 x 5 x 140kg

C2: 1200m

Afternoon:

Sprint 8: 8 x 30 sec @ 166.5kph

SP:
1 x 10 x 10kg
1 x 5 x 20kg
1 x 5 x 30kg
3 x 5 x 50kg

C2: 1100m

BS: (10kg bar)
1 x 10 x 10kg
1 x 5 x 30kg
1 x 5 x 50kg
1 x 5 x 70kg
3 x 5 x 90kg

C2: 1000m

Sprint 8: 8 x 30 sec @ 16kph