Hopefully the weather won’t be as bad as last week and the numbers get back up. Holding the time at tempo the same as last week, with 5 minutes, 2 x 4, 2 x 3 and 1 x 2 with the usual recovery jog of half the tempo time. Meet at the usual time of 6:30pm at the car park on the city side of the Straight Road or the alternative or heading straight to the first roundabout in the Business and Technology Park on the Model Farm Road for 6:50pm. Wear something bright, reflective or a light of some kind. There is a gear sizing session in the Mardyke arena after the run.
Easy run along the walkway to the Business and Technology Park on the Model Farm Road
6 x 60m strides
5 minutes tempo with 2.5 minute recovery
2 x 4 minutes with 2 minute recovery
2 x 3 minutes with 90s recovery
1 x 2 minutes
Easy jog back to the Straight Road via Farranlea