9km@5:10kms The Bay
16km@4:34kms The Bay
Snuck in 6km on the concrete, lazy bastard.
3x5min, 1x10min efforts (2) Glover
Pace 3:17, 3:19, 3:19, 3:35kms
16km@4:32kms Drummoyne Oval
22km including 10x250m efforts Drummoyne Oval
10x600m (1) avg 1:59s Drummoyne Oval
As fast as the average corpse runs.
9km@4:55kms Hunters Hill
Curl Curl Parkrun - 17:52
+ 4x400m (1) + 4x30sec (30)
20km@4:39kms The Bay
10km@4:21kms The Bay