2km effort + 10x300m / 6km + 3km / NSW XC Relays / Balmoral Burn

Monday
AM
10km@4:53kms Five Dock Bay
PM
16km@4:46kms The Bay
+ 4x100m

Tuesday
AM
13km including 2x3km@3:59kms The Bay
PM
2km effort (10) 10x300m (2min cycle) ES Marks
6:19, 51avg

Wednesday
AM
10km@5:16kms The Bay
+ Strength
PM
16km@4:48kms The Bay
+ 4x100m

Thursday
AM
9km@5:12kms Campbell Park
PM
6km (1500m jog) 3km Campbell Park
6km@3:27kms, 3km@3:25kms, grass

Friday
AM
7km@4:58kms Campbell Park
PM
7km@4:45kms The Bay

Saturday
AM
9km easy Curl Curl
PM
4km XC - 13:29 Miranda
RBH O/35 2nd team behind Striders, 12th fastest split over 35.

Sunday
AM
27km@4:45kms Narrabeen
+ Balmoral Burn 2nd-1:41 40+, led until 10m to go, hardly surprising that both quads exploded.
PM
Strength +
9km@5:03kms The Bay

178km week (15km concrete)

6km Fartlek + 6km Effort / 10x430m / 15km Tempo

Monday
AM
10km@4:56kms The Bay
+ Strength Balmoral Burn training
PM
12km@4:47kms The Bay
+4x100m Strides

Tuesday
AM
16km@4:24kms The Bay
PM
6km Fartlek (2x700m, 2x500m, 2x400m, 2x300m, 2x200m efforts/200m floats), 5min jog, 6km effort.

Leichhardt Pool Loop - hilly, grass
6km Fartlek-3:45kms
6km effort-3:51kms

Wednesday
AM
10km@4:50kms The Bay
+ Strength Awaba style
PM
16km@4:28kms The Bay
+ 4x100m Strides

Thursday
AM
9km@5:04kms The Bay
PM
10x430m (1/2 lap jog) Glover
80, 80, 80, 80, 81, 80, 79, 78, 77, 76 - avg 79.

Friday
AM
12km@5:04kms The Bay
PM
Rest

Saturday
AM
15km Tempo @3:46kms The Bay
5x3km Grass Loop
PM
9km@4:39kms Hen and Chicken

Sunday
27km@4:47kms Centennial Park

180km week (9km concrete)

6km Tempo / 8x860m / SMH 1/2 81st 80:58

Monday
AM
9km@4:58kms The Bay
PM
Rest

Tuesday
AM
Strength
PM
6km Tempo - 20:22 (3:24kms) The Bay Concrete
Fastest for 5 years.

Wednesday
AM
Rest
PM
16km@4:39kms The Bay

Thursday
AM
10km@4:56kms The Bay
PM
8x860m (5min cycle) Glover
3:19kms

Friday
AM
Rest
PM
6km@4:38kms The Bay

Saturday
AM
11km easy Curl Curl
PM
Rest

Sunday
AM
SMH 1/2 81st 80:58 66.9kg
PM
9km easy The Bay

116km week (35km concrete)

1.5km + 6km fartlek / 6x1300m / 12km tempo / MDC 4km 5th-13:35

Monday
AM
9km@4:54kms The Bay
PM
16km@4:34kms The Bay

Tuesday
AM
9km@4:44kms The Bay
PM
1.5km (12min jog) 6km fartlek (2min hard/1min float) The Bay
1.5km - 4:37 concrete
6km Fartlek - 3:42kms grass
+ Strength

Wednesday
AM
9km@4:41kms The Bay
PM
16km@4:24kms The Bay

Thursday
AM
9km@4:54kms The Bay
PM
6x1300m (6min cycle) Glover St
3:16km avg, 5sec per km faster than 2 weeks ago with 20sec less recovery each rep.

Friday
AM
7km@5:12kms Hen and Chicken
PM
9km@4:58kms The Bay

Saturday
AM
12km@3:48kms The Bay
4x3km grass loops
PM
9km@4:42kms The Bay
+ Strength

Sunday
Mother's Day Classic 4km 5th-13:35

155km week (16km concrete)