November 17-23

MONDAY 17/11- Tom Hunter Oval, Faulconbridge. 2K warmup, 5 x 100m strides, 3 x 2K aerobic in 9.38, 9.27, 9.20, 2K warmdown. 11K total. Felt a bit rough but more sub 5 Ks.

TUESDAY 18/11- BIKE- 32K MTB in Blue Mountains National Park.

WEDNESDAY 19/11- No training.

THURSDAY 20/11- RUN- Tom Hunter Oval, Faulconbridge. 3 x 3K in 14.12, 14.05, 13.59, 5 x 100m hill reps, 5 x 100m strides. 11K total. Well happy.

FRIDAY 21/11- RUN- Mt Portal. 12K, 1.19, 6.43. Felt pretty rough and did some walking.

SATURDAY AND SUNDAY 22-23/11- No training.

Weekly total 34K running, 32K bike.