It's Tuesday - it must be speedwork....

3k warm up in 14 minutes. Newtown to Petersham oval.

600 m of strides and drills.

Put together a training plan yesterday for the next 4 weeks.
Tuesdays are going to be short intervals starting with 15 mins of 30 on/30 off of continuous running tonight. The following Tuesdays will be 8 x 1 min (45 sec rec), then 8 x 500m (1 min rec) and lastly a 3k time trial in the week before next Striders 10k at Homebush.

Tonight covered 3.63k in 14.30 which is 4.0 min/k including 7.5 minutes of sprints covering 2.30k (3.17 ave pace).

4 k cool down jog in 19.34.

Total 11.2 k.