1km effort + 5x1km / 5x(3min, 1min) / 18km Tempo

Monday
AM
8km@4:58kms The Bay
PM
Strength

Tuesday
AM
Rest
PM
1km effort (10) 5x1km (6min cycle) ES Marks
2:52, 3:10, 3:10, 3:09, 3:09, 3:06

Wednesday
AM
Rest
PM
16km@4:42kms The Bay
+4x100m

Thursday
AM
8km@4:40kms Darling Harbour
+ Strength
PM
5x(3min (2) 1min) 1min between sets Campbell Park
3min as a recovery@tempo effort, 1min hard
Every 3min effort was 3:15km pace, the 1min were 2:53-2:55km pace.
Friday
Rest Day

Saturday
AM
18km@3:55kms The Bay
6x Hilly, grass loop, wet.
PM
9km@4:49kms Campbell Park

Sunday
AM
22km@4:52kms Centennial Park
PM
8km@4:56kms The Bay

127km week