2km + 3x1km / 5x1250m / Curl Curl Parkrun

Monday
AM
7km@5:02kms The Bay
PM
9km@4:39kms The Bay
+4x100m

Tuesday
AM
6km@4:35kms Darling Harbour
PM
2km (10) 3x1km (5)
6:18, 3:12, 3:10, 3:08
Windy

Wednesday
AM
9km@5:03kms The Bay
PM
9km@5:01kms The Bay
+4x100m

Thursday
AM
Rest
PM
5x2 laps (7min cycle) Campbell Park
3:09kms avg

Friday
AM
9km@4:59kms The Bay
PM
Rest

Saturday
AM
5km-16:47 (5) 6x300m (100m walk) Curl Curl Parkrun
59, 56, 56, 55, 54, 54
PM
Rest

Sunday
AM
15km@4:40kms Centennial Park
+4x100m Strides
PM
Strength

110km week