20, 20 / 4x1km, 4x500m / 14km Pace

Monday

AM
Strength

PM
24km-1:53.00 (4:42kms) Centennial Park


Tuesday

AM
9km-44:15 (4:55kms) Timbrell Park

PM
15min easy, 20min fartlek, 5min easy, 20min effort, 15min easy Timbrell Park - all on grass

Fartlek (7x2min efforts/1min floats) avg 3:37kms
Effort avg 3:35kms

Fastest I've ever done this session.


Wednesday

AM
9km-43:34 (4:48kms) The Bay

PM
16km-75:40 (4:44kms) Centennial Park


Thursday

AM
9km-43:30 (4:50kms) Timbrell

PM
4x1km, 4x500m The Bay

avg 3:11, 88


Friday

AM
7km-33:10 (4:45kms) The Bay

+ strength


Saturday

AM
14km Pace-51:20 (3:40kms) The Bay

first 10km@3:42 then 4km@3:33


Sunday

AM
24km-1:52.45 (4:42kms) Centennial Park

149km week