Tues pm - At Rotary into a stiff wind 3 times for 1km reps with 200m jog recovery.
2:48 (1:00), 2:56 (1:05), 2:59 (1:05), 3:00 (1:05) and 2:58. Good 20 min warm up and warm down.
Weed am - 45 min, slick 11km with the boys.
Wed pm - 1 hour 53min, from Chatswood to Woolwich pub and back, and got bitten by a Jack Russell in the National Park.. Covered 29km.
Massage
Thurs am - 32 min = 8km around home.
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