5x(300m,100m) + 10min Fartlek

Monday

AM
7km-33:40 (4:49kms) Solo Timbrell Park

PM
16km-71:37 (4:29kms) Solo The Bay


Tuesday

AM
7km-32:16 (4:36kms) Solo Timbrell Park

PM
5x(300m, 100m) (1/3) + 10min fartlek (1min hard/1min float) Solo SOPAC

47.8/15.00, 46.0/14.5, 45.3/13.9, 44.7/13.4, 42.7/13.7

Quick change of shoes then fartlek 2.55km (3:55kms)