2km+6x300 / 5,4,3,2,1min efforts /

Monday
AM
9km easy The Bay
PM
11km@4:40kms Centennial

Tuesday
PM
2km (10) 5x300, 200, 300 ES Marks
6:38, 57, 57, 54, 51, 48, 29, 43.0
I guess it's a teeny positive that even though i'm disgracefully unfit, I can still run a 43.0 at the end of 4km worth of speed.

Wednesday
PM
16km@4:48kms The Bay

Thursday
PM
5,4,3,2,1min efforts (2) Drummoyne Oval
3:25, 3:21, 3:17, 3:13, 2:52km pace

Nothing

Monday
AM
9km Easy The Bay
PM
9km+4x100m The Bay

Tuesday/Wednesday
Rest-dying

Thursday
12x200s 1x300m-44 ES Marks
plodding around pacing reps for the squad

Friday
9km easy

Saturday
AM
North Sydney Oval and Centennial Park
lots of plodding around

Sunday
AM
20km@4:50kms Centennial Park
PM
10x500m (1) 90s

93km week, not enough hours in the day at the moment