3x600m, 1x400m

Monday

AM
9km-39:54 (4:26kms) The Bay

PM
6km-29:00 (4:50kms) Goddard Pk

+ Plyos and 2x60m


Tuesday

AM
7km-34:39 (4:57kms) Hen and Chicken Bay

PM
3x600m (5), 15min rest, 1x400m SOPAC

97, 96, 95, 54.50