12x400 / 6km tempo

Monday
AM
12km including 6@3:54kms The Bay

Tuesday
AM
12km easy Centennial
PM
12x400 (2:10 cycle) 71avg ES Marks

Wednesday
AM
16@4:45 The Bay
PM
12 easy Jamo Park

Thursday
AM
12 easy Centennial
PM
6km Tempo @3:38kms The Bay
23sec per km faster than one month a go

Friday
Rest

Saturday
AM
2km,1km,2km,1km, 6x150m hills Centennial
PM
9km easy Stromlo

Sunday
AM
20km Canberra
out the door at 3:20am, that was fun
PM
6km easy Campbell

142km week