10x400m / 7km Tempo / 6km Pace

Monday

AM
Strength

PM
17km-79:20 (4:40kms) Centennial Park


Tuesday

AM
9km-44:51 (4:59kms) The Bay

PM
10x400m (1) Nield Park

avg 69, quagmire (hope that means really muddy)


Wednesday

AM
9km-43:25 (4:50kms) The Bay

PM
17km-78:30 (4:37kms) Centennial Park


Thursday

AM
9km-44:30 (4:57kms) The Bay

PM
7km-24:57 (3:33kms) The Bay

All the work is done, now I rest.


Friday

Rest


Saturday

AM
6km Pace - 22:00 (3:40kms) The Bay


Sunday
18km-83:20 (4:37kms) Centennial Park

117km week