9km-41:24 (4:36km) Timbrell Park
16km-73:20 (4:35km) Centennial Park
+ 4x100m Hills
7km-33:50 (4:50kms) Timbrell Park
12x300m (2min cycle), 10min rest, 5x150m (250m walk) ES Marks
Rolling starts 20.4, 19.4, 19.8, 18.8, 18.6
7km-33:49 (4:50kms) Timbrell Park
16km-71:12 (4:27kms) Centennial Park
8km-36:40 (4:35kms) Wenty Park
6x1km (5min cycle) The Bay
2x500m Hills, 2x200m Hills (walk back) Paddo Hill
96, 96, 28.4, 28.0
Cruised the 500s and blasted the 200s, vomit vomit.
21km including the 7ish km Bay Run - 20th ish 24:24 (3:29ish)
Could barely move after yesterday's session. My final 7 day working week, gave it a shot but just too bloody hard.