12km Tempo / 6x1300m / Curl Curl Parkrun + 3 laps, 2 laps, 1 lap

Monday
AM
16km@4:58kms Seven Mile Beach
PM
Strength +
9km@4:41kms Five Dock Bay

Tuesday
AM
9km@4:54kms The Bay
PM
12km Tempo@3:48kms The Bay
Grass

Wednesday
16km@4:54kms The Bay

Thursday
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.

Friday
Rest

Saturday
AM
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
PM
9km@4:43kms Campbell Park
+ Strength

Sunday
AM
24km@4:37kms The Bay
PM
9km@4:07kms The Bay

143km week (12km concrete)