Monday
AM
8km-42:40 (5:20kms) Solo Five Dock Bay
Ouch, big struggle.
PM
16km-79:44 (4:59kms) Solo Centennial
+ Strength
Tuesday
AM
7km-33:20 (4:46kms) Solo The Bay
Dry needling my glutes last night worked a treat, couldn't even stand in the shower last night and woke up feeling great this morning.
PM
12x100m Flat Grass, 2x300m, 2x200m (walk back) Iron Cove Hills (7) 6km Fartlek 22:21 (3:43kms) Solo The Bay
100m's and first 3 hills were comfy 55, 55, 33 and a fastish 200m to finish 31.6. Plan was to stay relaxed and push the last one as quick as possible without touching lactic. 7min break then off for the fartlek - 6km of 2min solid with 45sec floats. It all felt good so I'll aim for a hard session on Thursday, back on track.
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