Mon (7:30) - Track. 400m efforts. X 8-12. 1:00 to 1:30 recoveries.
Wed (6:30) - 800's - Low Stobhill. 2 laps, effort finishes when first person completes the two laps. 2 min recoveries. 6 efforts.
Thurs (6:30) - 4's and 2's. Main part of Stobhill. 3X (4 min effort, 2 min recovery, 2 min effort, 2 min recovery)
NB - I'm away on both Wed and Thurs. However there is likely to be a few people who know the sessions which are pretty standard and also don't need any fancy time keeping.