2km + 8x200m / 12x400m

Monday

AM
7km-32:05 (4:35kms) Timbrell Park

PM
16km-70:56 (4:26kms) Centennial Park

+ 4x100m Hills


Tuesday

AM
7km-34:51 (4:59kms) Timbrell Park

PM
2km effort, 10min rest, 8x200m (3) ES Marks

2km-6:17
8x200m (3) 31.4, 29.7, 29.6, 29.7, 29.5, 29.7, 29.6, 24.7


Wednesday

AM
7km-34:04 (4:52kms) Timbrell Park

+ Strength

PM
9km-41:15 (4:35kms) Centennial Park

DNF after my 3rd trip to the dunny. Stomach a mess from all the vomiting during last night's session and definitely shouldn't have backed up with a heavy strength sesh this morning. Lesson learnt.


Thursday

AM
7km-34:00 (4:51kms) The Bay

+ Strength

PM
12x400m (1) Goodard Park

avg 67.8


Friday

Rest - Strained abdominals from Tuesday, in a world of pain. Who would've thought that running fast has consequences, exactly why I started the speed work this early.


Saturday

Aborted attempt at 500m, agony!


Sunday

24km-1:51.36 (4:39kms) Centennial Park

What a bonus, thought 5km would be the limit.

102km with a very pleasing 200m in there.