5k T + 3k T + 2x400m + 2x1.6k T + 4x200m

http://connect.garmin.com/modern/activity/685648693

5k: 19:05 (3:49)
3min rest
3k: 11:39 (3:53)
2min rest
400s: 1:24, 1:22
400m jog
1.6k (1min recovery): 6:19 (3:56), 6:12 (3:53)
5min rest
200s: 39, 44, 41, 39

Hard day out. Hopefully can absorb this week (three biggish sessions in 6 days) and get a bit fitter, not break. Recovery week ahead.

7km Recovery

http://connect.garmin.com/modern/activity/685015782

7.01km
37:59 (5:25)
82m gain

2x3km Tempo + 4x200m

http://connect.garmin.com/modern/activity/684249935

3km: 11:32 (3:51), 11:35 (3:51)
200s: 39.6, 43.8, 43.4, 44.7

Very wet. Pretty tired in the morning, needed two coffees to get moving, but seemed to hit the right pace. Tempos were moderate up and downhill.

10km Aerobic Base

http://connect.garmin.com/modern/activity/683512101

10.02km
48:20 (4:49)
25m gain

Wet, windy, cool and fun. Not too many people at the beach today :)

12km Aerobic Base

http://connect.garmin.com/modern/activity/682700657

12.02km
1:03:50 (5:19)
113m gain

So much cooler today. Running in the rain.

3x1600m + 3x1000m + 4x400m

http://connect.garmin.com/modern/activity/681597751

1600s: 6:11, 6:08, 6:12

1000s: 3:41, 3:48, 3:43

400s: 1:26, 1:36, 1:29, 1:39

A bit quick on the 1600s, and then slow for everything else. Still a decent effort level. Super humid.

Weekly Total

87.85km (7:35:09)

12km Aerobic Base + 8x10sec Hill Sprints

http://connect.garmin.com/modern/activity/680757780

12.01km
1:04:06 (5:20)
155m gain

+

8x10sec HS
40m each up the steepest hill around here.