With a 10km race coming up tomorrow at Williamstown
this was just about the ideal week's preparation in
my view -
1 x Long Run 22.5kms Easy
2 x Medium/Recovery Runs Total 20kms Easy
2 x Speed/Fartlek Total 12kms 80-85% Effort
1 x Race/TT 5kms(race)+ 4kms(wu/cd)Hard **(PB)**
2 x Core/Boxing Bags Total 50mins 80-85% Effort
1 x Loosen Up/Recovery Run 4kms Very Easy
YTD:1110kms
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