36x200m/8x100m

Friday

Rest


Saturday

AM
36x200m Solo Huskisson

1st 30 reps on trails avg 39, very comfy. 1st 10 off 45sec recovery, 2nd 10 off 30sec recovery, 3rd 10 off 15sec recovery.

2km jog back to the road, last 6 reps on road uphill.
36, 34, 33, 32, 31, 30

PM
10km-48:20 (4:50kms) Solo Murray's Trail


Sunday

8x100m (walk back)

5 building to 13.2
2 broken (40 hard, 30 float, 30 hard) 12.9
1 hard - 11.90

139km for the week