Thursday, (Friday - rest), Saturday ~~~~~

Thursday :  Tempo Run  -  Range Road
9.5km

Warm -up

6km @ pace 8:20 m/k

Cool down.

Saturday:  Instead of Parkrun....

9:12km ... Diamond Fields Road
Warm-up

Short intervals ... 15x200m; RI 200m walk/jog

Cool down walk/jog

Bowral Parkrun 6/1/18