9km-48:23 (5:23kms) Hen and Chicken Bay
8km-34:40 (4:20kms) Centennial Park
Never been so sore in my life.
9km-43:28 (4:40km) Timbrell Park
10km-44:40 (4:28km) The Bay
16km-73:20 (4:35km) Centennial Park
9km-43:29 (4:40km) Timbrell Park
+ Strength including 4x10 cable split squats +10kg (2sets each incline/decline)
20x200m (200m jog) ES Marks 32.75avg
Big day. I can finally feel my legs again post Sutho 2 Surf, wish I couldn't. Ouch, ouch, ouch!
9km-45:08 (5:01km) Timbrell Park
17km-77:54 (4:35km) Centennial Park
M7 Marathon Relay, 1/2 - 83:59 (3:59km)
Garth ran 89ish for a 5ish minute pb on the first leg, I think we might've been 4th.