Wednesday “Hot Port Run” December 16th

Hot_PortIts that time of year again, introduce a little warmth into the Wednesday run.  Meet at the usual time and place; Crow’s Nest Pub on the Straight Road at 6:30pm ready to run.  We’ll start in the usual way run along the walkway to the Business Park on the Model Farm Road for a slightly reduced session.  After the session we will run or usual route home but stop in the Rendezvous Pub for a hot port and then continue back to the start.


Easy run to MFR Business Park

6 x 60m strides

4 x 4 min tempo with 2 min recovery between

Run to Rendezvous

Hot port

run back to Crow’s Nest