7km Tempo #3

Wednesday

AM
9km-44:58 (5:00kms) Solo The Bay

+ Strength

PM
22km-97:32 (4:26kms) With Copey The Bay


Thursday

AM
9km-45:00 (5:00kms) Solo The Bay

PM
7km Tempo - 24:16 (3:28kms) + 8x200 (quickest 29.0) Solo The Bay

10sec quicker than #2, 3:44 again for the hilly 5th km.

+ 30min stationary bike