10x1min / 2km, 300, 4x200, 300 / 10km /

Monday
AM
9km@4:57kms Barnwell
PM
Rest

Tuesday
AM
Rest
PM
10x1min (1) Glover
2:58 pace

Wednesday
PM
13km including 20min fartlek at 3:57kms North Sydney Oval
big session tomorrow, couldn't be any fresher!

Thursday
PM
2km (5) 300m (3) 4x200m (1) (10) 300m ES Marks
6:40, 45.0, 30, 30, 30, 30, 41.11

Friday
AM
6km@4:50kms Glover

Saturday
AM
10km-13th 38:02 Striders Lane Cove
PM
12km+8x100m ES Marks

Sunday
14km@4:45kms Centennial

100km week, ready for the 6 week build up to an 800 13th Dec and 400 20th Dec.