6km Tempo, Long Sunday

Friday

AM
7km-34:43 (4:58kms) The Bay

+ Strength

PM
8km-37:15 (4:40kms) Wenty Park


Saturday

AM
6km-21:54 (3:39kms) The Bay

Wet and windy

PM
Strength


Sunday

AM
28km-2:01.20 (4:20kms) Centennial Park

Last 4km-3:56s

PM
Strength +

8km-36:54 (4:37kms) Timbrell Park

146km week, dropped the intensity to increase the prehab and absorb the last few weeks work.

107km singles, 98km solo, 85km off road