4x200m Hills, 10x1min efforts / 300m Hill, 1km hard, 20x200m / Curl Curl Parkrun + 6x200m / 4x500m Hills

Monday

AM
8km-4:58km Five Dock Bay

PM
16km-4:24km Centennial Park


Tuesday

AM
7km-4:53km Timbrell Park

PM
4x200m Progressive Hills Callan Park (2:30 walk back)

33.4, 31.4, 29.9, 28.5

10min rest

10x1min efforts (1) Glover St Oval


Wednesday

AM
7km-5:08km Five Dock Bay

PM
16km-4:07km 36 laps of Glover St Oval


Thursday

AM
9km-4:40km Five Dock Bay

PM
300m Hill (10) 1km (10) 20x200m (30) Callan Park/Glover St Oval

300m Hill - 41.68

1km - 2:39

20x200m - 31.7 avg


Friday

AM
16km-4:26km The Bay

+ Strength

PM
9km-4:18km Barnwell Park


Saturday

AM
5km-17:23 (3:29kms)  Curl Curl Parkrun

+ 6x200m jog back

PM
Strength


Sunday

AM
9km-4:12kms Five Dock Bay

PM
4x500m Wharf Rd Hills (8min walk back)

1:40, 1:40, 1:40, 1:29.45

163km week