14:00 Gym

Elliptical trainer:
4 minutes at L50, 4 minutes at L10
30 seconds at L60, 30 seconds at L10
15 seconds at L70, 30 seconds at L10

Crucnh 2x15.
Pushup 2x15.

Mobilize and stretch

18:00 Gym

Warm up

SLDL 2x15x45
Pullups 2x10
Pushups 2x10
Machine row 2x10x100
Later raise 2x10x8
TYWL 2x10
Ab wheel 2x10

Stretch

09:00 Gym

Warmup

Threadmill intervals

8 minutes of
1 minute at 6.5 MPH; 1 minutes at 3 MPH.
4 Minutes of
30 seconds at 8.5 MPH; 30 seconds at 3 MPH.
4 Minutes of
15 seconds at 10.5 MPH; 45 seconds at 3 MPH.

Quick stretch

18:30 Fencing

Warmup

Bouts

1. 15 -12
2. 3-5 and then abandoned as all my foils stopped working. Managed to borrow a foil.
3. 9 -15
4. 2-5, 2-5

I actually fenced pretty well except for the last bout where I rushed. The other two bouts I set up the distance well adn also imposed myself on the opposition

19:00 Gym

Elliptical trainer:
4 minutes at L45, 4 minutes at L20
30 seconds at L55, 30 seconds at L20
15 seconds at L65, 30 seconds at L20

Mobilize.

SLDL 2x15x45
Pullups 2x10
Bent over row 2x10x45
SS
Ab wheel 2x10
Side plank with twist 2x10

Stretch

19:30 Home

Foam roll 5 minutes.
Yoga 55 minutes.

17:00 Gym

X trainer:
4 minutes at L13, 4 minutes at L1
30 seconds at L12, 30 seconds at L1
15 seconds at L25, 30 seconds at L1

Yoga 20 minutes.