7km-32:05 (4:35kms) Timbrell Park
16km-70:56 (4:26kms) Centennial Park
+ 4x100m Hills
7km-34:51 (4:59kms) Timbrell Park
2km effort, 10min rest, 8x200m (3) ES Marks
8x200m (3) 31.4, 29.7, 29.6, 29.7, 29.5, 29.7, 29.6, 24.7
7km-34:04 (4:52kms) Timbrell Park
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.
7km-34:00 (4:51kms) The Bay
12x400m (1) Goodard Park
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.
Aborted attempt at 500m, agony!
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.