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)