Mon (7:30) - 45s. 4 sets of 4X 45s efforts with 45s recoveries and then an extra bit of time between sets. St Georges Hospital.
Wed (6:30) - 1/2K and tempo. 3 X approx 500m efforts then tempo. Route – Allery Bank to level crossing. 1st effort level crossing to Park House. Track to Guidepost road. 2nd effort to Hepscott Red House. Down to junction and hard left. 3rd effort to farm track on right. To Shadfen. Short tempo - Tempo Shadfen to Jewson’s (1.4m). Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
Thurs (6:30) - Track pyramid. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
I'm around on Monday but then away to the big smoke for the rest of the week.