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| Pumphouse rapid on Sunday, 19 cumecs according to DWAF site |
Mon | 20 min easy, 3X 500m build ups, 15, 30, 45, 60 pyramids- up, down, up + short run |
Tues pm | Track 5:15, 2X800’s, 4 x400m, all 90 sec rest |
Wed am | Do a 30 min run |
Wed pm | 4min, 90 rest, 2min, 60 rest, 8X30/30, 3 min rest, 8X30/60 with starts |
Thurs | Dice |
Fri | Rest |
Work on your speed, no more long sessions.
Stay off the river- Dusi guts now will affect your race
Lots of recovery between sessions.
No panic training… the work has been done
Sun is open day, so you will do some running there.
I suggest doing a paddle session on Sat afternoon as late as you can
Sharpen up!
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