Thursday
AM
9km easy Solo Campbell Park
PM
6x500 (3min cycle) avg 94, 5min recovery, 3km-9:57, 5min recovery, 6x500 (3min cycle) avg 94
Solo The Bay
I'd need to get this session down to sub 90's off 1min and 9:30 before the NSW 3000m.
Friday
AM
12km-59:00 (4:55kms) Solo The Bay
PM
Bike 30km-65:45 (2:11kms) Solo Akuna to West Head Return
26sec per km quicker than Sunday
Great result overnight for Randwick Botany star Steve Solomon winning Bronze in the World Junior 400m check out his perfect start and finish, super coaching Fira. Only new to the sport he already has 2 senior Aussie titles under his belt, I'm told he is off to Stanford Medical School, might have a future this kid...and in an inspired selection he's got a start in the individual 400m where he'll be a dark horse for the final, much to Steffensen's chagrin.
Great choice to put Solo in the team at his age and Steffo do OTT what a looser!
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