4x1km, 4x500m

Monday

AM
6km-29:54 (4:59kms) Solo Hen and Chicken Bay

+ Strength

PM
16km-71:30 (4:28kms) Solo The Bay


Tuesday

AM
6km-29:53 (4:59kms) Solo Hen and Chicken Bay

PM
4x1km (5min cycle), 4x500m (3min cycle) With James Nield Park

3:20, 3:20, 3:16, 3:11, 91, 88, 86, 84 (3:17, 87 avg)

All clockwise, kms in flats, 500s in spikes