2x4x200m

Wednesday

AM
20km-80:40 (4:02kms) Solo The Bay

+ Strength

PM
11km-46:51 (4:25kms) With Copey The Bay


Thursday

AM
9km-40:40 (4:31kms) Solo Campbell Park

PM
2x4x200m (3min between reps/5min between sets) Solo Leichhardt Park

1st Set easy 32.3, 32.3, 32.0, 31.3. 2nd set 31.2, 29.0, 28.3, 25.1....yeah right, massive tailwind :-) Shock to the system, should be right to walk in about a week or so, vomit vomit vomit, ouch!