2km + 6x200m / 4km + 4x300m Hills / 6x300m Hills / 16km Tempo

Monday

AM
5km-24:18 (4:52kms) Five Dock Bay

PM
12x100m SOPAC


Tuesday

2km-6:41 (7) 6x200m (200m jog)-30.0 avg ES Marks


Wednesday

AM
9km-4:43km Barnwell Park

PM
16km-4:19km Drummoyne Oval


Thursday

AM
9km-4:28kms The Bay

PM
4km effort + 4x300m Cutdown Hills (jog back) The Bay/Callan Park

14:24 (3:36kms)
55, 51, 50, 47

Left the watch running from start to finish, total 17.85km, seems i've been underestimating the incidental running we do each session, not that it matters.


Friday

AM
9km-4:27kms Drummoyne Oval

+ Strength

PM
16km-4:34kms Drummoyne Oval


Saturday

AM
6x300m Hills (walk back) Callan Park

44.0 avg

PM
9km-4:50kms Barnwell Park


Sunday

AM
16km-61:05 (3:49kms) The Bay

PM
Strength +
13km-4:39kms Everywhere

165km week including 6ish km at 800m effort.