Week Ending 30th October 2011
Time out there: 14 hours; Mileage for the week: 153km
| Day | Time | Session | Run |
|
Monday |
|
DAY OFF |
|
|
Tuesday |
Morning |
Tempo 1hour 25min run. Include 3 repeats of 3km / 2km treadmill / stepper session. |
16km |
| Wednesday | Morning |
2 hour run. Include 5 x 4.5km sugar cane loops repeats. Freshwater. |
24km |
| Evening | Easy 35min run. Aeroglen. | 7km | |
| Thursday | Morning |
4hour 17min long run. Lower Freshwater Rd, JCU, Repeater station, Kuranda, Douglas Track, home. |
42km |
| Friday | Afternoon | 1hour 35min interval run. Includes 4 x flying leap hill circuit (Aeroglen), 6 x 1km Cemetery track repeats. | 18km |
| Saturday | Morning | 2hour 40min tempo run. Edge Hill, Stratford, Barron Gorge Power station, return. | 34km |
| Sunday | Afternoon | 75min steady run. Blue Arrow, flying leap circuit. | 12km |
| Total | 153km |