1600m tempo + 10x500m / 6km Tempo / 2x3km+6km effort

Monday
AM
9km@5:03kms The Bay
+ Strength
PM
16km@4:14kms Centennial Park
+ 4x100m Hills

Tuesday
AM
7km@5:25kms The Bay
PM
1600m (7) 10x500m (3:30 cycle) ES Marks
5:11, 94, 93, 94, 94, 94, 93, 92, 91, 89, 88

Wednesday
AM
Strength
PM
16km@4:45kms +4x100m The Bay
+ 4x100m

Thursday
AM
9km@5:07kms The Bay
PM
6km@3:33kms The Bay
Concrete

Friday
AM
7km@5:00kms The Bay
PM
Rest

Saturday
AM
2x3km (2 lap jog) 6km effort The Bay
Hilly, grass loop
10:22, 10:24, 6km@3:53kms
PM
Rest

Sunday
AM
20km@4:32kms Centennial Park
+ 4x100m Hills
last 5km@3:50s
PM
Rest

148km week (11km concrete)