4x Broken 8min / 20x200m + 1x400m / 5km Parkrun + 2x Broken 5min

Monday

27km-2:08.14 (4:45kms) The Bay


Tuesday

AM
9km-46:20 (5:09kms) Five Dock Bay

PM
4x Broken 8min (3) Drummoyne Oval

3min hard, 1min jog, 2min hard, 1min jog, 1min hard - avg 3:29kms


Wednesday

AM
9km-46:18 (5:09kms) Five Dock Bay

PM
12km-58:00 (4:50kms) Centennial Park


Thursday

AM
20km-89:52 (4:30kms) The Bay

PM
20x200m (30sec) then 5min rest, 1x400m Drummoyne Oval

200m-35.0avg
400m-58.51


Friday

AM
Strength

PM
12km-49:56 (4:40kms) Drummoyne Oval

28 laps with Frontier Psychiatrist on repeat.


Saturday

AM
5km-17:24 (3:29kms) + 2x Broken 5min (3) Curl Curl Parkrun

2x Broken 5min (1min hard, 1min easy, 1min hard) avg 370m for the 6 efforts - 64.8 pace

PM
10km-45:34 (4:34kms) Five Dock Bay


Sunday

21km-1:45.00 (5:00kms) Northern Beaches

Smoke was awful, had to cut the run short.

162km week