Mighty Chondria

Monday

AM
10km-44:56 (4:30kms) Solo Wenty Park

+ Strength

PM
18km including 20/20 session Solo The Bay

3km easy, 20min fartlek, 5min easy, 20min threshold, 3km easy


Tuesday

AM
10km-40:50 (4:05kms) Solo The Bay

+ Strength

PM
9km Kayak-60:30 (6:43kms) Solo Narrabeen

22km with 16km solid @ 3:47kms including 10x500m avg 1:42s with 1min jog recovery from roughly 6-16km.