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