6km Fartlek + 6km Effort / 6x1260m / 2km Hill, 10x400m, 2km Hill, 6x200m /

Monday
AM
10km@4:52kms The Bay
PM
16km@4:40kms The Bay
+4x100m

Tuesday
AM
9km@5:30kms Five Dock Bay
+ Strength
PM
6km Fartlek 2x700, 500, 400, 300, 200m efforts/200m floats 1km easy, 6km effort The Bay
Hilly, grass loop
6km fartlek-3:53kms
6km effort-3:51kms

Wednesday
AM
10km@5:00kms The Bay
PM
16km@4:36kms The Bay
+ 4x100m
+ Strength

Thursday
AM
9km@4:55kms The Bay
PM
6x1260m (6min cycle) Campbell Park
3:18km avg, windy

Friday
AM
21km@4:47kms The Bay
PM
9km@4:27kms Campbell Park
+4x100m

Saturday
AM
2km Hill (5) 10x400m (2:15 cycle) (5) 2km Hill (2) 6x200m (walk across) King George
7.37, 74.3avg, 7:23, 33.1avg.
PM
Strength +
9km@4:27kms Campbell Park

Sunday
AM
29km@4:35kms Centennial Park
+ Strength
PM
9km@4:45kms The Bay

201km week