20x200m / 6km Tempo + 4x200m Hills

Friday

AM
16km-71:42 (4:29kms) The Bay

PM
20x200m (200m jog) King George's Oval

All between 31.5 and 31.9


Saturday

AM
6km Tempo-21:05 (3:31kms) The Bay

+ 4x200m Callan Park Hills 34, 34, 31, 30

+ Strength

PM
10km-41:30 (4:09kms) The Bay