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)