3km Hard + 19min Fartlek / 8x200m

Monday

AM
17km-79:41 (4:41kms) The Bay

PM
9km-36:59 (4:07kms) Nield Park


Tuesday

AM
9km-44:41 (4:58kms) Nield Park

PM
3km hard, 5min rest, 19min fartlek (10x1min hard/1min jog) Nield Park

3km-9:46 path
Fartlek-3:44avg grass Efforts 320ish metres, Jogs 240ish metres


Wednesday

AM
9km-38:51 (4:19kms) The Bay

PM
16km-72:12 (4:31kms) Centennial Park


Thursday

AM
9km-43:21 (4:49kms) Timbrell Park

PM
2x4x200m (2min/10min/4min) ES Marks

Active rest, freshening up for the final long tempo. Very comfy but judgement is very rusty, couldn't get anywhere near my targets:-

Target - 34.0, 33.0, 32.0, 31.0 / 30.0, 29.0, 28.0, 27.0
Actual - 33.6, 31.2, 28.6, 28.9 / 29.3, 28.0, 27.8, 26.6


Friday

Rest Day


Saturday

AM
10km including 7km @ 3:54s The Bay

Aborted long tempo, woke up with inflamed lymph nodes in right groin from infected blister on right foot. Frustrating but glad I stopped, ended up with a fever 39.2.


Sunday

AM
Rest

PM
Strength

102km week