1.5km + 6km fartlek / 6x1300m / 12km tempo / MDC 4km 5th-13:35

Monday
AM
9km@4:54kms The Bay
PM
16km@4:34kms The Bay

Tuesday
AM
9km@4:44kms The Bay
PM
1.5km (12min jog) 6km fartlek (2min hard/1min float) The Bay
1.5km - 4:37 concrete
6km Fartlek - 3:42kms grass
+ Strength

Wednesday
AM
9km@4:41kms The Bay
PM
16km@4:24kms The Bay

Thursday
AM
9km@4:54kms The Bay
PM
6x1300m (6min cycle) Glover St
3:16km avg, 5sec per km faster than 2 weeks ago with 20sec less recovery each rep.

Friday
AM
7km@5:12kms Hen and Chicken
PM
9km@4:58kms The Bay

Saturday
AM
12km@3:48kms The Bay
4x3km grass loops
PM
9km@4:42kms The Bay
+ Strength

Sunday
Mother's Day Classic 4km 5th-13:35

155km week (16km concrete)