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)