Running 44:10 [1] 8.0 km (5:31 / km)
Ring road, took detour on east side went via 4wd training area out to 1 hsb then back onto ring road.
Running warm up/down 20:40 [1] 4.0 km (5:10 / km)
10 laps at North sydney oval.
Running intervals 12:00 [4] 2.8 km (4:17 / km)
3 * 600m (outside circuit of north syd oval) on 4:00
2:05, 2:03, 2:06
10 * 100 on 50 secs with one boundry throw at end of 100m.
Running warm up/down 11:30 [1] 2.0 km (5:45 / km)
5 laps north sydney oval