Mon (7:30) - 45s. St Georges Park. Four sets of four 45sec efforts with 45 recoveries. Additional 1:30 recovery between sets.
Wed (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.
Thurs (6:30) - Track 200s. 20 x 200m efforts with 200m jog recoveries.
I am away on Monday, but hopefully back in time for the session on Wednesday. I should be around Thursday what ever happens. The schedule also suggests the Park Run at Druridge Bay on Saturday. Is anybody interested in doing this??