TUESDAY 28/10- BIKE- Warrimoo- Springwood- Hawkesbury Lookout- Warrimoo- Mount Riverview- Warrimoo. 51.5K, 2.06, 24kmh. Good ride. Legs a bit beat afterwards.
WEDNESDAY 29/10- RUN- Track session at Glenbrook Oval. 2K warmup, 5 x 100m strides, 6 x 400m in 92, 92, 91, 91, 89, 87, 2K warmdown (all in Nike Frees). Total 7.4K. Quite happy with this session on a humid evening, pacing was excellent and the last two reps felt efficient and not particularly hard.
THURSDAY 30/10 and 31/10- No training.
SATURDAY 1/11- Warrimoo- Railway Pde- Wilson Way- Blaxland Station- return. 5.8K. Untimed easy run after work.
SUNDAY 2/11- Track session at Tom Hunter Park, Faulconbridge. 2K warmup (Nike Frees), 5 x 100m strides (barefoot), 3K tempo in 13.09 (4.23min/km, barefoot), 2K warmdown (barefoot). 8K total. Haven't done this session for a while. Hurt like buggery.
Not the best week, couple of good sessions though.
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