Carrying on with my plan of an easy week with a touch of quality, somehow I've managed to be disciplined despite feeling fresh and have so far resisted the temptation to unleash.
Tue - 15km including 10x300 (1) avg 44.4's, all between 44-45. 5min rec then 20min threshold @ 3:45's. Solo @ Barnwell Park.
Wed - 21.4km 90:00 (4:12km's), last 20min solid. Solo @ Centennial Park.
Thu -
AM 9km easy 40:33 (4:28km's)
PM 12km including 10x500 (3min cycle), odd reps slightly up, even slightly down hill. 90.5, 90.1, 90.6, 90.0, 90.4, 89.9, 90.2, 89.5, 84.3, 83.0. Solo in Bum Bandit Park, geez they were out in force today, it was like Pitt St heading in and out of the bushes.
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