6km effort / 2km Tempo+600,500,400,300,4x200m / 8x800m Hills / Curl Curl Parkrun

Monday
AM
12km@4:50s The Bay
PM
12km including 6km@3:50s The Bay

Tuesday
AM
9km@5:04s Barnwell Park
+ Strength
PM
2km (10) 600 (6) 500 (5) 400 (4) 300 (3) 4x200 (2) ES Marks
6:30, 1:42, 83, 63, 45, 29, 29, 29, 29

Wednesday
AM
Strength
PM
12km including 20min@4:02s North Sydney

Thursday
AM
Rest
PM
8x800m Hills North Sydney Oval
3:00, 3:00, 3:00, 2:59, 2:59, 2:58, 2:58, 2:54

Friday
AM
Strength
PM
7km@5:10kms St Leonards Park
+3x100m

Saturday
AM
5km-18:05 (5) 10x1min (1) Curl Curl
avg 321m
PM
Rest

Sunday
AM
16km@3:40kms Centennial Park
+Strength
PM
8x100m Hills King George

125km week, back on track