“Hot Port” Wednesday Run December 19th

Little bit later in the month than usual but this Wednesday will be the Hot Port Run.  For those who will be attending for the first time; the run takes the usual format but on the return run instead of heading directly back to the Straight Road there is a little detour into the Rendezvous Bar for a hot port (or tea of coffee if you prefer).  Hopefully most of our regulars can make it and of course first timers would be welcome too.  Chance for a chat before we head into the Christmas break, the plan is to start again on January 10th.  The session for the evening 3 x 4 minutes, and 4 x 2 minutes.  Meet at the usual time of 6:30pm at the car park on the city side of the Straight Road or else head straight to the Business and Technology Park on the Model Farm Road for 6:50pm


Easy run from the Straight Road to the Business park

6 x 60m strides

3 x 4 minutes tempo with 2 minute recovery jog

4 x 2 minutes with 1 minute recovery jog

Easy run back with stop off at the Rendezvous Bar

Very easy run back the rest of the way