Mon (7:30) - Track 1600. 1000m effort, then 3X 1600m. 3 mins recovery.
Wed (6:30) - Bypass (sorry Shash!). Warm up to Fairmoor. Tempo to Whorrel Bank (1.8m). 3-4 min recovery. Tempo back to Fairmoor.
Thurs (6:30) - River run. From club house, follow the river all the way to Bothal, through the woods. Return via Pegswood Bypass and Whorrel Bank.
I am afraid that I can't join you on either Wednesday or Thursday this week (oh for a week when I was at home the whole time!)