300m (7) 200m (7) 3x2km (4) ES Marks
3x2km-6:52, 6:52, 6:52
7km-31:05 (4:27kms) Centennial Park
7km-33:18 (4:46kms) The Bay
90sec (7) 75sec (6) 60sec (5) 45sec (4) 30sec (3) 15sec Drummoyne Oval
90 - 2:46km pace
75 - 2:38
60 - 2:34
45 - 2:30
30 - 2:24
15 - 2:20
Way too slow, should all be sub 2:30s. Legs stiff and sore from lifting too heavy yesterday, stupid.
2x3ish km Fartlek, 8x150m (jog back) Nolan Reserve
24km-1:47.01 (4:28kms) Centennial Park
76km, productive rest week. 1100m faster than 800m pace, a good 300m and strength gains.