Monday - easy run to Balls head 11.5km
Tuesday - 8*400s avg 78 sec with a 1 min standing recovery 10km all up
Wednesday - 11.5km to balls head
Thursday - easy 8km
Friday - 11.5 easy run to balls head with Springer, Tom31, Kate and Dave (mate of springer)
Sat - 6km easy, then 3km tempo avg 3.48km/m (2 min rest) then 2km tempo avg 3.46km/m. Avg Hr for the tempo 162
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