16x200m + 19min Fartlek

Wednesday

AM
6km-29:00 (4:50kms) Timbrell Park

PM
Strength +

16km-73:01 (4:34kms) Centennial Park

+ 3x100m Strides


Thursday

AM
7km-35:40 (5:06kms) Hen and Chicken Bay

PM
Warm Up + 6x100m Strides SOPAC


Friday

Heavy Strength - Deadlifts, lunges


Saturday

AM
Centennial Park

4x(4x200m) 1min/9min cycles.
29 / 32 / 31 / 32
29 / 31 / 30 / 39
28 / 30 / 31 / 32
29 / 30 / 30 / 29

10min rest.

19min fartlek (5x3min efforts/1min float) - 5.1km (3:44kms)

+ Functional Strength

PM
6km-27:00 (4:30kms) Five Dock Bay