7km Tempo / 6km, 4.5km, 3km, 1.5km

Thursday

AM
9km-38:33 (4:17kms) Wenty Park

PM
7km Tempo-24:27 (3:30kms) The Bay

+ 4x180m efforts


Friday

AM
7km-35:28 (5:04kms) Timbrell Park

PM
16km-72:00 (4:30kms) Nield Park

32 laps


Saturday

AM
4 laps (6) 3 laps (5) 2 laps (4) 1 lap x 1500m grass loop Centennial Park

4 laps - 3:44kms
3 laps - 3:39kms
2 laps - 3:37kms
1 lap - 3:29kms

PM
10km-43:18 (4:20kms) Nieldx6 + The Bay


Sunday

AM
28km-2:09.40 (4:37kms) Centennial Park

PM
7km-32:40 (4:40kms) Timbrell Park

169km week