Week 4 (04Jun07-10Jun07

4Jun07 (Mon)- REST

5Jun07 (Tue)-Easy run
Dist: 8km
Speed: 10km/h
Duration: 48:12
Bike spin 45mins

6Jun07 (Wed)- Bike spin 30mins
Swim 50m x10 sprint

7Jun07 (Thurs)- Bike Spin 45mins
Tempo run 4.8km (35:40)
3.2km warm up+cool down
Speed: 11.3km/h

8Jun07 (Fri)- Bike spin 30mins
Easy run 8km
Speed: 10km/h-10.5km/h
Duration: 47:23

9Jun07 (Sat)- REST/Swim

10Jun07 (Sun)- Long Run 13.5km
Duration: 1hour 29min
swim pyramid+ stroke correction

TOTAL run milleage: 37.5km