Mon (7:30) - Track 5K session. 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first. We will split into small groups for this.
Wed (6:30) - 400s. 1:30 effort, 1:30 recovery. Route – Top of St Leonards starting from Pill Box. We can see how the bypass works are coming along!
Thurs (6:30) - 6 Min. Steads route either via water tower or Clifton. 6 min efforts from the junction in Mitford with 2-2:30 min recoveries. I'm afraid I'm away.