29 and 31 Aug... Week 8

Monday 5:30pm	[4X1000m, 60 rest] 90 rest, 4X[100m flat, 700m (thousand pace), 200m flatout- 90s rest] 2min rest, 4X30s on/off
Wednesday 5:30pm	5X2000m, 1X1000m 3rd rep as TT, 1st and 4th in pairs, 90 sec rest

This week and next week are gonna be hard!

22 and 24 Aug -Recovery week 7

Monday 5:30pm	[4 X 500m, 1 min rest] 2 rest [4Xsplit thousand, 90 sec rest] 2 rest [10 X 30 on/off]
Wednesday 5:30pm	4X2000m, 1X1000m 3rd rep as TT, 1st and 4th in pairs, 90 sec rest

Monday's session is short, but it will burn!

Don't push too hard this week, you need to be fresh for the following 2 weeks.

Pray for some water so that we can race on the river sometime soon!

15 and 17 Aug... Week 6

Monday 5:30pm	[4X1000m, 60 rest] 90 rest, 4X[100m flat, 700m (thousand pace), 200m flatout- 90s rest] 2min rest, 4X30s on/off
Wednesday 5:30pm	5X2000m 3rd rep as TT, 1st and 4th in pairs, 90 sec rest

Time to put in some hard work.
This week should be pretty hard.
Then 1 more training cycle, taper and its time to race

8 and 10 Aug Week 5

Monday 5:30pm	[4X1000m, 60 rest] 90 rest, 4X[1000m, 20s, 200m flatout- 80s rest] 2min rest, 4X30s on/off
Wednesday 5:30pm	5X2000m 3rd rep as TT, 2nd and 4th in pairs, 90 sec rest

A harder week again

Time to put the hard work in, only 2 more hard training cycles to Fish