7km-33:20 (4:46kms) Solo Timbrell Park
Strength/Drills/Strides Henry Lawson Park
5km-24:30 (4:55kms) Solo Timbrell Park
3x1km (5) 2:55, 2:56, 2:52 Solo McKay Oval
Was meant to be 2:45s off 10min recovery at SOPAC but didn't have time to drive to the track, didn't have time to warm up nor cool down and definitely didn't have time for 10min recovery. Felt effective, solid but comfortable.
1070m by the garmin, I do an extra 15m per bend, 4 and a 1/2ish bends on McKay (410ish metre laps) if anyone cares.