Mon | 4:30pm 12X 1 min, 6X 30 on/off |
Tues | 5:15pm Track session- fartlek |
Wed am | Burman Bush Hellrun 6am Engen |
Wed pm | 1X2000m, 120 sec rest, 4X100, 700, 200, 90sec rest |
Thurs | Dice or similar session (ride waves) |
Fri | Mangrove run 45 min 6am Engen |
If you are following the program and have just done a hard 2 weeks, then take this week really easy.
Your volumes should come down from the Christmas, New year period and you allow your body to recover.
Keep up the intensity though.
Dusi racing about the begin in earnest!
Pope's Walk on sat- meet 5:30 near the abbatoir
Ibis to Diptank on Sunday- good race for Dusi seeding if there is any water. There is just enough at the moment to make it a decent paddle
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