8x500m + 2x150m / 7km Tempo / 3x2km / Hard 500m

Monday

AM
9km-44:22 (4:56kms) Timbrell Park

+ Strength

PM
16km-74:08 (4:38kms) Centennial Park


Tuesday

AM
9km-45:36 (5:04kms) Hen and Chicken Bay

+ Strength

PM
8x500m (3min cycle) + 2x150m ES Marks

92avg, 19.13, 18.31


Wednesday

AM
7km-33:00 (4:43kms) The Bay

PM
16km-73:20 (4:35kms) Centennial Park

+ 4x100m Hills


Thursday

AM
7km-32:19 (4:37kms) The Bay

PM
7km-26:01 (3:43kms) The Bay


Friday

Rest


Saturday

AM
3x2km (9min cycle) The Bay

7:30, 7:23, 7:16

PM
500m-73.9 The Bay

Pleasantly surprised.


Sunday

AM
24km-1:47.31 (4:29kms) Centennial Park

PM
Strength

Foot swollen, don't think fast 150s and 24km long runs are compatible.

135km week