Cold night in store for tomorrow so wrap up well at least for the warm up. For anyone not fully recovered from Waterford, take it easy! Pushing the time at tempo up to 22 minutes. Next week will be the last run before Christmas so we will probably have the Hot Port Run if I can make the arrangements with the Rendezvous. Usual arrangements for tomorrow evening, 6:30pm at the car park by the Kingsley or alternatively 6:50pm at the first roundabout inside the Business and Technology Park on the Model Farm Road. Wear something bright/Hi-Viz or some form of lighting.
Easy warm up jog from Straight Road to Model Farm Road (or warm up in the Business Park)
6 x 60m Strides
3 x 4 minutes at tempo with 2 minute recovery jog
2 x 3 minutes at tempo with 90s recovery jog
4 x 1 minute at tempo with 30s recovery jog
Easy run back to Straight Road via Farranlea Park