6x200m / 5x2min, 2x5min / 600m + 3x(300m, 200m) / 4.5km, 3km, 1.5km Hilly + 3x150m / 4x400m Hills

Monday
AM
Rest
PM
6x200m ES Marks
4x200m (3) 32, 30, 28.9, 27.8
2x200m (10) 27.6, 25.8

Tuesday
AM
8km easy Domain
PM
11km including 5x2min (1min jog), 2x5min (5) Centennial Park
Struggled.

Wednesday
AM
9km@4:52kms The Bay
PM
12km including 5km@3:59kms North Sydney Oval

Thursday
AM
Rest
PM
600m-90.80 (20) 3x(300 (jog 200) 200) (7) ES Marks

Friday
Rest

Saturday
AM
4.5km, 3km, 1.5km Hilly loops St Leonards Park
3:43, 3:41, 3:35s
+ 3x150m
PM
6km easy Five Dock

Sunday
AM
20km@4:43kms Centennial
+Strength
PM
4x400m Hills (walk back) Callan Park
75, 73, 74, 70

124km, good week