Mon (7:30) - short hills. Gladstone Street or Bankside. 10 x 10s hill sprints. 60-90s recoveries.
Wed (6:30) - Track 1600's. 1000m effort, then 2-4 X 1600m efforts, then 1000m. 2:30 to 1:30 recoveries.
Thurs (6:30) - Surges. 4 min steady, 40s hard, 3 min recovery, 3 min steady, 60s hard, 3 min recovery, 2 min steady, 80s hard, 3 min recovery, 1 min steady, 100s hard. Route – Steads, first effort from left turn in Mitford.
I hope to be around on Monday and Wednesday. Good luck to anybody doing the GNR or any other race this weekend.