2km effort + 10x300m / 6km + 3km / NSW XC Relays / Balmoral Burn

Monday
AM
10km@4:53kms Five Dock Bay
PM
16km@4:46kms The Bay
+ 4x100m

Tuesday
AM
13km including 2x3km@3:59kms The Bay
PM
2km effort (10) 10x300m (2min cycle) ES Marks
6:19, 51avg

Wednesday
AM
10km@5:16kms The Bay
+ Strength
PM
16km@4:48kms The Bay
+ 4x100m

Thursday
AM
9km@5:12kms Campbell Park
PM
6km (1500m jog) 3km Campbell Park
6km@3:27kms, 3km@3:25kms, grass

Friday
AM
7km@4:58kms Campbell Park
PM
7km@4:45kms The Bay

Saturday
AM
9km easy Curl Curl
PM
4km XC - 13:29 Miranda
RBH O/35 2nd team behind Striders, 12th fastest split over 35.

Sunday
AM
27km@4:45kms Narrabeen
+ Balmoral Burn 2nd-1:41 40+, led until 10m to go, hardly surprising that both quads exploded.
PM
Strength +
9km@5:03kms The Bay

178km week (15km concrete)