16km@4:58kms Seven Mile Beach
9km@4:41kms Five Dock Bay
9km@4:54kms The Bay
12km Tempo@3:48kms The Bay
16km@4:54kms The Bay
6x1300m (2) Glover St
Pace 3:15km, 3:22, 3:22, 3:19, 3:24, 3:22
A little erratic but not too bad apart from the first rep.
Stoked that Jared has been selected to represent Oz for the first time, we first came together when he was a 1:53 man, he now eats 1:47s for breakfast and a lot more improvement to come. The best thing about my job is seeing those that are loyal on a massage and/or coaching front improve with me as i improve.
5km-18:03 (5) 3 laps, 2 laps, 1 lap (1/2 lap jog) Curl Curl
Laps 630ish metres, pace 3:47, 3:42, 3:37
9km@4:43kms Campbell Park
24km@4:37kms The Bay
9km@4:07kms The Bay
143km week (12km concrete)