Monday
AM
7km easy The Bay
+Strength
PM
13km@4:48kms The Bay

Tuesday
AM
11km@4:40kms The Bay
+Strength
PM
14km@4:28kms The Bay

Wednesday
AM
7km@4:56kms The Bay
PM
10km@4:42kms Centennial

Thursday
AM
7km@4:44kms The Bay
PM
16km@4:35kms Glover

Friday
AM
7km@4:38kms The Bay
PM
9km@4:26kms Drummoyne Oval

Saturday
AM
23km@4:54kms The Bay
PM
7km+3km easy Bankstown

Sunday
AM
17km@4:40kms Centennial
PM
Strength +
12km@4:20kms Five Dock

163km week

Nuffink

Monday

Nuffink

Tuesday

PM

2km easy, strength, 2km easy The Bay

probably another 3 or 4km running around clocking a track sesh at es marks in the evening.

Wednesday
PM
7km Easy Centennial Park
great progress, happy

Thursday
PM
10km@4:50km Glover

Friday
PM
Strength

Saturday
AM
10km North Sydney
PM
Strength+
7km@4:52kms Five Dock

Sunday
AM
16km@4:44kms Centennial
PM
Strength+
6km easy Campbell

63km week

Monday
AM
Strength
PM
10km@4:40kms

Tuesday
AM
9km@4:30kms Glover
PM
5km ES Marks

Wednesday
AM
9km@4:44kms
+Strength
PM
9km easy Glover
+30min bike

Thursday
AM
9km easy Glover
PM
9km easy Glover
+35min bike

Friday
AM
12km easy Glover
PM
Strength
+40min bike

Saturday
AM
2km+8km North Sydney/Joeys
PM
9km easy Glover
+Strength
+45min bike

Sunday
AM
15km@4:40km Centennial
+Strength
PM
50min bike
+Strength
+5km easy Wareemba

119km week

3x400, 2x(3x300) / 6x150m / 4x200m, 2x(300,200,100) / 400m-DNF

Monday
AM Rest
PM
3x400, 2x(3x300) (300 jog/7min) ES Marks
65, 66, 65
45, 48, 47
44, 46, 45
My worst pacing performance ever, was meant to be 64s and 46.5s, useless. Felt too fresh from the rest week and butchered the session!

Tuesday
AM
14km including 2x10min@3:45kms at North Sydney Oval
+6x150m-21.4avg
PM
6km@4:38kms Hen and Chicken

Wednesday
AM
6km@4:59kms The Bay
+4x100m
PM
12km including 1600, 1200, 800, 400 efforts North Sydney Oval
Pace 3:49, 3:49, 3:43, 3:19

Thursday
AM
6km@4:33kms The Bay
PM
4x200 (3), 2x(300 (45) 200 (30) 100) (3) Drummoyne Oval
29avg / 51, 34, 17 / 48, 33, 16
Covered in sand

Friday
Rest

Saturday
AM
6km easy The Bay
PM
400m-Twang SOPAC

Sunday
Nuffink

82km week