Week 7(25Jun07-01July07)

25Jun07 (Mon)- REST/ Squash

26Jun07 (Tue)- Easy run 4km (23:19)
Botanical garden 4 laps (39min)
Swim 50/200/150/100/50

27Jun07(Wed)- Easy run at botanical garden 5laps (47min)
swim 50/500/400/300/200/100/50

28Jun07 (Thurs)- Speedwork 8km
Elevation 1%
4x 800m @ 12.6km/h
with 400 easy jog in between sets

29 Jun07 (Fri)- Easy run 6.4km
Speed: 10.8km/h

30Jun07 (Sat)- REST

01July07 (Sun)- Long Run 17.5km
Duration: 1 hour 54min
swim 500/400/300/200/100
stroke correction

TOTAL run milleage: 50.3km