To race is but a dream...

[shadydaz]

Sunday: Core/strength work, running rest day.
Monday: 9.27km, pace 4:54pkm, time 45.29.
Tuesday: 1x5mins @ 4:17pkm, 2x4mins @ 4:13pkm, 3x3mins @ 4:16pkm. All with 60s easy between.
Wednesday: Rest, could not get out due to other commitments.

Tonight 60 ish easy depending on club run route later.
Tomorrow: 4 x 2km R90 @ 4.20-4.25mpk .warm up and warm down easys.

Sub 45min 10k Programme starts in earnest from today!

Darren.