600, 400, 200 / 20min Fartlek / 2x1500m, 6x400, 1x400 / 2km effort

Monday
AM
7km @5:04kms The Bay
PM
9km@5:00kms The Bay
+4x100m

Tuesday
AM
8km@4:45kms Drummoyne
PM
600 (12) 400 (1) 200 ES Marks
95.9, 61.8, 28.8 + 2 more cruisy 200s in 30s
Something that actually resembled running, happy day.

Wednesday
AM
6km@5:05kms Drummoyne
PM
10km@4:48kms Centennial
+4x100m hills fastest 17.5

Thursday
AM
9km
PM
20min Fartlek Centennial

Friday
AM
16km The Bay

Saturday
AM
North Sydney
2x1500m hill loops 5:17, 5:12
6x400 (1) 70s
1x400 55.5
PM
10km@4:40kms The Bay

Sunday
AM
60min@4:50kms
PM
2km effort - 6:50 The Bay

140km week

3x(3x400) / 20min fartlek / 6km tempo

Monday
Pm
13km@4:06kms the Bay

Tuesday
PM
3x(3x400) (1/4min) Es marks
70avg

Wednesday
PM
16@4:56kms Centennial

Thursday
PM
20min Fartlek (2min efforts/1min floats) @3:56km avg Centennial
+6x100m hills

Friday
AM
9km easy Drummoyne

Saturday
6km Tempo @3:45kms The Bay
+4x200m hills, fastest 31.5
5 girls beat me, not training doesn't seem to be good for fitness, who'd have thought.

Sunday
19km@4:48kms Centennial

101km week

9km Tempo / 20min Fartlek / 2km+10x400m / 600+6x300 / 10x400m hills / 6x1200m

Thursday 1st Jan
AM
9km@4:03kms The Bay
PM
20min Fartlek@4:02kms Centennial
Time to get fit!

Friday
AM
7km easy Drummoyne
PM
Rest

Saturday
AM
2km (10) 10x400 (2:30 cycle) North Sydney
6:40, 71s
PM
Strength

Sunday
AM
20km@4:48kms Centennial
PM
9km easy The Bay

124km week

Monday
Rest

Tuesday
AM
6km easy Drummoyne
PM
600m, 2x3x300m ES Marks
98, 54s

Wednesday
AM
6km easy Drummoyne
PM
16km The Bay

Thursday
AM
6km easy Drummoyne
PM
10x400m hills (jog back) Centennial

Friday
Rest

Saturday
AM
6x1200m (6min cycle) North Sydney
4:01avg
PM
9km Easy Drummoyne

Sunday
AM
19km@4:35kms Centennial
PM
11km@3:57kms Barnwell

117km week