Flat out running

P 5 Easy LSD +stretches 1 X 20min (5:07 - 5:29min/km) 1 X 15min (4:46min/km) Whoops! Ran the wrong one...had a P2 planned, but ran the P5 by mistake. Lovely run though. Slow and easy going to the tiphead. Picked up the pace on the trail and certainly enjoyed that, after feeling I had a couple of shorter days of going slow.

P4 Fartlek. Warmup: 10 Min Easy 3 X 3min (4:25min/km) with 3min recovery Cool Down: 10 Min Easy Pretty cruisy night. Ran fartlek on ANZAC park to create some resistance. 4.25min/km pretty easy to hit.

Priority 3  Recovery Trail Time 1 X 30min (5:43 - 6:09min/km)Rolling/Trail Not at 5.43+ pace (because thought it was supposed to be at 5:07+ pace. However, needed the recovery day yesterday and the easy run today. Legs good, calves felt tighter but stronger. Nice morning. Stars out. Cool start.

P1 Super Sunday! 1 X 1-2hrs (5:07 - 5:29min/km) SUPER SUNDAY! I try to have an ‘adventure’ about once every 6 weeks and there are times this run becomes almost as long as the race itself though I don’t encourage that. Get a group together and plan something fun. Go somewhere you wouldn’t normally go and create a few memories. It’s entirely possible that this is the real reason you are fit in the first place. As we get closer to race day it will be more important to target this long run as a 50-60% of the race distance which can be hard on those running this in training for an ultra. P3 Recovery Trail Time 1 X 30min (5:43 - 6:09min/km) Rolling/Trail P4 Fartlek. Warmup: 10 Min Easy 3 X 3min (4:25min/km) with 3min recoveryCool Down: 10 Min Easy P2 Easy Recovery +Hills 1 X 15min (5:43 - 6:09min/km) 1 X 10min (5:07 - 5:29min/km) 4 X <12s Hill Sprints (HARD) with Full recovery A nice easy recovery run with some easy LSD to increase your mileage or aerobic condit