On Bowral Parkrun cycle path:
20 mins easy including short walks
Then 4 x 1km Progression
8:21; 8:23; 8:04; 7:17
AHR 89% of max
TE 2.6
Cool down Jog/walk
TOTAL : 7.68km
Wednesday: Easy Day: Warn-up.....Drills with strides, cool down (3.55km)
Tempo run 1km (looking for even 250m splits)
1:39; 1:35; 1:38; 1:41
1km cool down
Total 5.55km
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