Theme of the week - get ready for Saturday's 10K
M - 3.4 and 4.3 double
T - 7.3 with tune up reps of 2X800, 2X600 and 3X 200 all with a 200 m jog
W - 9.1 with some big hills (half mile or more)/Lydiard style
Th - rest
F - 5.1 easy with 5X pick ups (15-20 sec)
S - 10K race (38:46) with 1.9 mile warm up and 1.1 mile cool down
S - 7.7 easy on rolling trails
