2km Hard + 3km Fartlek / 6x430ish / 10km 35:36

Monday
AM
9km@4:42kms The Bay
PM
6km@4:27kms The Bay

Tuesday
2km Hard (2.5km jog) 3km Fartlek (600m efforts/200m floats) The Bay
2km-5:54, 400m splits 70, 72, 72, 74, 66 (road)
3km fartlek-3:41km avg (grass)

Wednesday
6km@4:56kms The Bay
+ 4x100m Strides

Thursday
6x 1 lap (1/2 lap jog) Glover St
fastest 79.90, slowest 80.22, nice.

Friday
AM
9km@4:45kms The Bay
PM
6km@4:42kms The Bay
+ 2x100m Hills

Saturday
AM
Sydney 10 - 35:36 101st 66.7kg
PM
10km@4:38kms Drummoyne Oval

Sunday
AM
24km@4:38kms The Bay
+ strength
PM
Strength +
9km@4:54kms Hen and Chicken

129km week (30km concrete)

12km Tempo / 6x1300m / Curl Curl Parkrun + 3 laps, 2 laps, 1 lap

Monday
AM
16km@4:58kms Seven Mile Beach
PM
Strength +
9km@4:41kms Five Dock Bay

Tuesday
AM
9km@4:54kms The Bay
PM
12km Tempo@3:48kms The Bay
Grass

Wednesday
16km@4:54kms The Bay

Thursday
6x1300m (2) Glover St
Pace 3:15km, 3:22, 3:22, 3:19, 3:24, 3:22
A little erratic but not too bad apart from the first rep.

Stoked that Jared has been selected to represent Oz for the first time, we first came together when he was a 1:53 man, he now eats 1:47s for breakfast and a lot more improvement to come. The best thing about my job is seeing those that are loyal on a massage and/or coaching front improve with me as i improve.

Friday
Rest

Saturday
AM
5km-18:03 (5) 3 laps, 2 laps, 1 lap (1/2 lap jog) Curl Curl
Laps 630ish metres, pace 3:47, 3:42, 3:37
PM
9km@4:43kms Campbell Park
+ Strength

Sunday
AM
24km@4:37kms The Bay
PM
9km@4:07kms The Bay

143km week (12km concrete)

16km Tempo / 3x5min, 1x10min Efforts / 6km Effort

Monday
AM
Strength
PM
16km Tempo @3:52kms The Bay
7km Concrete

Tuesday
AM
9km@5:05kms The Bay
PM
3x5min, 1x10min (2) Glover St

Pace-3:19, 3:20, 3:19/3:25

Wednesday
AM
9km@5:03kms The Bay
PM
16km@4:46kms The Bay

Thursday
3x2km Hills King George
4:10, 4:14, 4:16 - 4:30am pitch black

Friday
AM
22km Easy Minamurra track
PM
9km@4:39kms Seven Mile Beach

Saturday
AM
13km including 6km@3:54kms Seven Mile Beach
PM
9km@4:56kms Seven Mile Beach

Sunday
AM
24km@4:54kms Seven Mile Beach
PM
7km@4:58kms Seven Mile Beach

172km (7km concrete)

5x (860m, 430m) / 2x2km Hills / 2km, 1km efforts / 9km Tempo

Monday
AM
9km@4:55kms The Bay
PM
Strength +
14km@4:55kms The Bay

Tuesday
AM
7km@4:59kms The Bay
PM
5x 2 laps, 1 lap (1/2 lap jog) Glover St

Lap 430m ish, like a metronome, all 2 laps were 2:52 (3:21km pace), all 1 laps were 82 sec (3:17km pace), almost 18km of running in total.

Wednesday
AM
9km@5:10kms The Bay
PM
16km@4:35kms The Bay

Thursday
AM
Strength
PM
2x2km Hills King George
7:51, 7:51

Friday
AM
9km@5:14kms The Bay
PM
2km (5) 1km Glover St
6:39, 2:57

Saturday
AM
9km@3:48kms King George 3km grass loop
PM
10km@4:38kms The Bay

Sunday
AM
21km@4:53kms The Bay
PM
9km@4:36kms Drummoyne Oval

162km week

3x5min, 1x10min / 10x600m / Curl Curl Parkrun /

Monday
AM
9km@5:10kms The Bay
PM
16km@4:34kms The Bay
Snuck in 6km on the concrete, lazy bastard.

Tuesday
PM
3x5min, 1x10min efforts (2) Glover
Pace 3:17, 3:19, 3:19, 3:35kms

Wednesday
AM
16km@4:32kms Drummoyne Oval
PM
22km including 10x250m efforts Drummoyne Oval

Thursday
10x600m (1) avg 1:59s Drummoyne Oval
As fast as the average corpse runs.

Friday
AM
Strength
PM
9km@4:55kms Hunters Hill

Saturday
Curl Curl Parkrun - 17:52
+ 4x400m (1) + 4x30sec (30)

Sunday
AM
20km@4:39kms The Bay
PM
10km@4:21kms The Bay

145km week