500m + 4x200m

Monday

AM

Drills/Strides +

8km-39:35 (4:57kms) With Milly Abbotsford

PM

Strength - Final strength phase of season focus on posterior chain, hip dominant exercises performed dynamically.

Tuesday

AM
6km-29:35 (4:56kms) With Milly Abbotsford

+ Strength

PM
500m (10) 4x200m (3) Solo SOPAC

69.19, 30.18, 28.55, 28.68, 28.18

Had planned 70, 29, 28, 27, 26 but didn't recover from the 500m, session was a bit ambitious on tired legs.

Masters 4x800m WR 7:58.12, 2x1:58 point including a World Open Indoor 1500m finalist and 2x2:00 point, impressive team.