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