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