8x100m, 6x60m, 2x100m / 10x600m / 9x100m / 6x300m Hills / 5km + 8x200m / 500, 400, 300, 200, 100m Hills

Monday

AM
9km@4:17kms Five Dock Bay

PM
8x100m, 6x60m crouch start, 2x100m crouch start Rothwell Park

Last 2x100m actually resembled running, finally!


Tuesday

AM
9km@5:05kms The Bay

PM
10x600m (2min jog) Nolan Reserve

2:08ish avg

6011km@115km per week for 2014. The least i've run for many years and in accordance no results worth mentioning.


Wednesday

AM
16km@4:42kms The Bay

PM
13km including 9x100m Cutdowns Hen and Chicken Bay/Rothwell Park


Thursday

AM
9km@4:53kms Drummoyne Oval

PM
6x300m Hills Callan Park

3x300m Hills (jog back) 52, 52, 52
3x300m Hills (7) 45, 43, 44


Friday

6km@4:48kms The Bay


Saturday

5km-19ish (3:48ish kms) Curl Curl Parkrun

+ 8x200m (2) fastest 29.9


Sunday

AM
500m (10) 400m (8) 300m (6) 200m (4) 100m Hills Wharf Rd

1:42, 1:17, 54, 35, 16

PM
9km@4:43km The Bay

142km week