Mon am 8km (around work), pm - 17km (the bay)
Tues am 9km (around home), pm - 8 by 4 minutes with 2m recovery at Rotary
Wed am 10km (the bay), pm - 23km (95 minutes around Centennial)
Thurs am 10km (around home), pm - Mona Fartlek (through 3km in 9:35)
Fri am 48m - 12km (the bay), pm - 45 m 11km (around work).
plan ahead - Corp games Sat, easy bay run in avo.
Sun - Cherrybrook Star....
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