Mon (7:30) - Tempo along Northern bypass. Warm up to bypass. Tempo to Whorrel bank (1.8m). 3 min recovery. Tempo back to Fairmore. Cool down back to club (approx. 6 miles in total).
Wed (6:30) - Track 5K. 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30) - Steads. 7 Efforts via the Water Tower: 1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn to junction; 6) left bend after water tower to top of first rise; 7) top of next rise to junction. Shorter option is to turn left at the top of the Steads, with an effort from the underground water storage on the right to the A1 (making 5 in total).
Afraid I am off on my travels again and away all of this week.