6km Tempo / 4x200m

Monday
AM
8km@4:42kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
1km, 4x200s Glover St
Was too slow to bother

Wednesday
AM
8km@4:43kms The Bay
+Strength
PM
6km@3:29kms Glover
first remotely decent run for 3 weeks

Thursday
AM
7km@4:41kms Campbell Park
+ Strength
PM
4x200m (4) Glover
29.88, 27.14, 27.10, 27.06
there's a runner in there somewhere, getting closer

Friday
Rest

Saturday
Curl Curl Parkrun 17:55

Sunday
AM
23km@4:42kms Centennial Pk
PM
10km@4:48kms Centennial Pk

100km, rubbish week. Good 800m Thursday, just the small matter of doing it without 12min rest.