long run

8:00am - 2 hour 26 min. 34km run. 158km for the week.

missed tues morning recovery. thursday night session was mona fartlek, instead of planned 3k and 2k intervals. speed was great on tues night. got flu on friday, so shortened runs, missed saturday, and will make up session following monday morning. coming good by Sunday run.

looking fwd to good result in Nowra, hopefully top 2 or 3. will make long run on monday and wednesday hilly to prepare.