Hills 2x400m, 3x300m, 4x200m / 6x200m / 10x300m Hills / 10min, 2x5min efforts

Monday
2x400m, 3x300m, 4x200m (jog back) Wharf Rd Hills
74, 76, 56, 54, 54, 34, 32, 32, 29
Finally, something decent.

Tuesday
6km@4:15kms The Bay

Wednesday
6x200m (7) ES Marks
Fastest 24.9

Thursday
AM
9km@4:07kms The Bay
+ Strength
PM
9km@4:42kms Centennial Park
+ 4x100m Strides

Friday
AM
9km@4:12kms The Bay
PM
6km@4:40kms The Bay
+ Drills/Strides

Saturday
AM
9km@4:47kms The Bay
+ Strength
PM
10x300m Hills Wharf Rd
6x300m (jog back) 54, 53, 54, 53, 54, 52
4x300m (walk back) 47, 46, 46, 45

Sunday
AM
15km including 10min effort, 2x5min efforts (3) Campbell Park
Efforts 3:49kms, 3:44kms, 3:28kms
PM
12km@4:37kms The Bay

121km week