Fri 25 - 3,2,1mins 30 JR - 30 on/off back to start
Sun 27 - AM - 120 mins, 24k's @ about 5:10's
Sun 27 - PM - 30 mins, 6k's @ about 5:10's
Tues 29 - 6 x 1min, 4 x 30sec
High quality session - worked hard.
Wed 30 - 50 mins, 10k's @ about 5:10's
Shorter run for my reduced volume recovery week.
Thurs 31 - 40 mins, 8k's @ about 5:10's
Fri 1k/500/1k/500/1k/2min with 45SR - 3:05,96,3:15,99,3:11 - Avg 3:11:50 per km
Terrific session commencing with my fastest ever one k split and holding good form under considerable intensity the rest of the way. Very pleased that I was able to record a strong final 1k effort - got a great boost from Craig R saying 'Go Matt' about 300m from home and I was subsequently able to find another 2-3 seconds after that.
Sun - 90 mins, 18k's @ 5:01 mins/km- Easy run starting in torrential rain. No afternoon run due to the recovery week.
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