10x400m, 6x200m / 6km Effort / 2x (90, 75, 60, 45, 30, 15sec efforts) / 2x Broken 1km + 6x300m Hills / 3x (3x400m)

Monday

AM

7km@5:11kms Drummoyne Oval

+ Strength

PM

10x400m, 6x200m (1) Glover St Park

68.9avg, every rep between 68.8-69.2. 30, 30, 30, 30, 30, 30

Tuesday
AM
9km@5:08kms Drummoyne Oval
PM
12km including 6km@3:52kms

Wednesday
AM
7km@5:04kms The Bay
+ Strength. Client didn't show, off i go again
+ 7km@5:02kms Harbour Bridge
PM
8km including 6x150m Moore Park/ES Marks

Thursday
PM
2x(90, 75, 60, 45, 30, 15sec efforts) 1:1 recovery/3min between sets Drummoyne Oval
Felt great, finally!

Friday
Strength

Saturday
2xBroken 1km - 500m hard, 200m easy, 300m hard (3), 10min rest, 6x300m Hills (3) Glover St

3:27, 3:17, 55, 52, 52, 50, 49, 46

Sunday
3x(3x400m) 300m jog/8min walk Narrabeen

65, 67, 66
67, 65, 65
64, 64, 62

106km week