3x2mile / 10x630m / Bay Run 10th 23:30pb

Monday
AM
10km@4:37kms The Bay
PM
16km@4:16kms The Bay
+4x100m

Tuesday
AM
Strength
PM
3x5 laps (3/4 lap)Campbell Park
3:30km avg Windy

Wednesday
AM
9km@5:13kms Barnwell Golf Course
PM
16@4:43kms The Bay
+4x100m

Thursday
AM
9km@4:45kms The Bay
PM
10x630m (3:30 cycle) Campbell Park
2:00avg (3:10kms) Windy

Friday
AM
7km@5:11kms Five Dock Bay
PM
Rest

Saturday
AM
9km@4:42kms Campbell Park
AM
5km + drills/strides The Bay
Morning run at 4:00am and arvo finished at 10:40am, that might be a record.

Sunday
AM
Bay Run 10th 23:30 (6.90km-3:24kms)
PB and 55sec faster than last year, getting fit.
PM
Strength +
9km@4:23kms Glover St

143km week

6x1km / 30min tempo / 3x1600m Hills + 6x400m

Monday
AM
8km@5:03kms The Bay
PM
16km@4:48kms The Bay
+4x100m

Tuesday
AM
9km@5:45kms The Bay
+ Strength
PM
6x1km (5min cycle) SOPAC
avg 3:24kms. track in shithouse condition so had to wear my joggers Adidas 'Feathers', should be called 'Bricks', at 190g they're almost as heavy as their other 'racing flats' the 220g Adios Boost. I'll stick to the 110g Asics Piranha. Rant over, don't get me started on men pacing women in RACES!

Wednesday
AM
9km@5:30kms The Bay
+ Strength
PM
16km@4:42kms The Bay
+ 4x100m

Thursday
AM
9km@4:53kms The Bay
PM
30min@3:31kms Campbell Park
1st 15min@3:35s, 2nd 15min@3:27s

Friday
AM
12km@4:57kms The Bay
PM
Rest

Saturday
AM
3x1600m Hills (800m jog), 6x400m (2:15 cycle) King George
3:53, 3:51, 3:50 pace, 73, 72, 70, 70, 70, 70.
PM
9km@4:36kms Drummoyne

Sunday
AM
31km@4:43kms Centennial Park
PM
Strength +
9km@4:24kms The Bay

178km week (9km concrete)

6km Fartlek + 6km Effort / 6x1260m / 2km Hill, 10x400m, 2km Hill, 6x200m /

Monday
AM
10km@4:52kms The Bay
PM
16km@4:40kms The Bay
+4x100m

Tuesday
AM
9km@5:30kms Five Dock Bay
+ Strength
PM
6km Fartlek 2x700, 500, 400, 300, 200m efforts/200m floats 1km easy, 6km effort The Bay
Hilly, grass loop
6km fartlek-3:53kms
6km effort-3:51kms

Wednesday
AM
10km@5:00kms The Bay
PM
16km@4:36kms The Bay
+ 4x100m
+ Strength

Thursday
AM
9km@4:55kms The Bay
PM
6x1260m (6min cycle) Campbell Park
3:18km avg, windy

Friday
AM
21km@4:47kms The Bay
PM
9km@4:27kms Campbell Park
+4x100m

Saturday
AM
2km Hill (5) 10x400m (2:15 cycle) (5) 2km Hill (2) 6x200m (walk across) King George
7.37, 74.3avg, 7:23, 33.1avg.
PM
Strength +
9km@4:27kms Campbell Park

Sunday
AM
29km@4:35kms Centennial Park
+ Strength
PM
9km@4:45kms The Bay

201km week

20x400m / 8x630m / Road Relays /

Monday
AM
9km@4:59kms The Bay
+ Strength
PM
16km@4:41kms The Bay

Tuesday
AM
20x400m (1) Glover
76avg
PM
Strength

Wednesday
Rest

Thursday
AM
Rest
PM
8x630m (3min cycle) Campbell Park
2:00, 2:00. 2:00, 2:00, 2:00, 2:00, 2:00, 2:01

Friday
AM
19km@4:49kms The Bay
PM
Rest

Saturday
AM
15km including 5km@3:58kms Curl Curl
PM
NSW Road Relays RBH 1st O/35s 4km-13:32@Ourimbah

Sunday
AM
27km@4:40kms Centennial Park
PM
9km@4:50kms The Bay

134km week

3km Tempo + 4x200m / 5x600m / Gold Coast 1/2 84th-77:49

Monday
AM
9km@4:50kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
3km (6) 4x200m (2) ES Marks
9:57, 34, 32, 30, 28

Wednesday
AM
14km Glover St
including 4x1km (200m) 3:43km avg, 2.4km@3:51kms
PM
6km Easy
+4x100m

Thursday
AM
Rest
PM
5x600m (2) Campbell Park
1:46avg

Friday
AM
7km@4:50kms The Bay
PM
Rest

Saturday
AM
3km+Drills/Strides
PM
Rest

Sunday
AM
GC 1/2 84th-77:49 66.5kg
Splits dead even from 5km-18:02, 10km-36:36 (18:34), 15km-55:09 (18:33), 20km-73:42 (18:33).
14 weeks@140km avg
PM
Rest

93km week.