Wednesday Run December 9th

Not a great weather forecast for tomorrow evening but the worst of it seems to be for further west and possibly later in the evening. Not that the weather would stop us anyway!  Fairly straight forward session starting at 4 minute tempo down to 1 minute.  Usual format; meet at 6:30pm opposite the Crow’s Nest, easy run on the walkway to the Model Farm Road and into the Business Park.

Nov4_15

Easy run to MFR Business Park

6 x 60m strides

2 x 4 min with 2 min recovery

2 x 3 min with 90 sec recovery

2 x 2 min with 1 min recovery

2 x 1 min with 30 sec recovery

Easy run back to Straight Road through Farranlea