zzz zzz

Monday
AM
12km@4:40km The Bay
PM
16km@4:35km Centennial

Tuesday
AM
12km@4:34kms The Bay
PM
14km including 6x300m ES Marks

Wednesday
AM
20km@4:31kms The Bay
PM
Rest

Thursday
AM
6km effort @3:55kms Drummoyne
PM
9km@4:25kms

Friday
AM
16km easy The Bay
PM
Rest

Saturday
AM
20km including 10@3:57s The Bay
PM
3 easy SOPAC

Sunday
16km@4:44kms Centennial

150km week, went from 10min@3:55s last thursday to 10km@3:57s yesterday, hard to be disappointed with quadrupling my 'speed' work in 9 days. 5 weeks since tearing hammy, i couldn't have hoped for better progress, a bit quicker next week would be nice.