300m, 1km / 650m, 550m, 450m, 550m, 650m / 3x1km Hills /

Monday
9km@4:44kms Shore

Tuesday
300m (15) 1km ES Marks
39.15, 3:00

Wednesday
Strength

Thursday
650m, 550m, 450m, 550m, 650m (10) Narrabeen
1:41 (62) 84 (61) 67 (60) 84 (62) 1:49 (64) *400m splits in brackets, was aiming for 61.5s.

First hard session of the season, now it gets tough.

Friday
AM
Strength
PM
7km@4:50kms The Bay

Saturday
3x1km Hills (8) Macquarie Hospital
3:28, 3:29, 3:30

Sunday
Rest

42km week