Palmdale T-Section

13/11/11
Sunday long run.
T-Section~ 1:33:27.

Red Gums

12/11/11
Afternoon session.
1km warm up. 24:22. Course PB. 1km warm down.

Palmdale Hills

12/11/11
Morning session.
10 minutes warm up. Hill efforts~ 5min, 3min, 2min, 1min, 2min and 3min. 10 minutes warm down.

Rest

11/11/11
Rest.

Warnervale Track

10/11/11
Afternoon session.
4km warm up. 20x200m on with 200m float. 4km warm down
Easy jog on Hansens road.

Koala Park

10/11/11
Morning session.
34:09 easy run.

Red Gums

10/11/11
1km warm up. 2 laps of Red Gums 55:19. 1km warm down.

Adcock Park

8/11/11
Afternoon session.
3.2km warm up. 10x300m reps. 20 minutes warm down.

Koala Park

8/11/11
Morning session.
Easy run 31:33.

Wetlands

7/11/11
Afternoon session.
P2P easy run 47:21.

Wetlands

7/11/11
Morning session.
P2P easy run 51:31.