October 22 @ 7:30 pm - 8:30 pm
DUNCAN, PAUL, STEVE AND NICK
Mile warm up/ 7 x 25 sec effort with 60 sec recovery x 3 (using River View, Sidwell and Mill Hill)/ 1 mile cool down.
5 x 5 mins (90s standing recovery) on Loop outside club. Then 4 x 40s (60s easy)
Bird Estate – 4 or 5 x(1km with 200m jog rec)