5k Wk 3

Sun 7/8 gpp @ 1200p. endu @ 630p. 10min TT
(8:32 mile. 1900m total)
Sat 7/7 OFF
Fri 7/6 gpp @ 900a and endu @ 500p. 4x400m hill, walk down and go
(2:23, 2:38, 2:43, 2:30. hill was nasty)
Thu 7/5 gpp @ 1230p
Wed 7/4 OFF
Tue 7/3 gpp @ 900a
Mon 7/2 gpp @ 900a and endu @ 830p. 10x150m, rest 45sec btwn
(btwn 31sec and 35sec for all. felt good)