HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/A13/NEW RD/DAWS HEATH/HART RD/CHUCH RD/KENTS HILL/CLUB 7.9 MILES   SHORTER ROUTE 6.5 MILES HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/RAYLEIGH RD/HART RD/CHUCH RD/KENTS HILL/CLUB

DUNCAN, PAUL, STEVE AND NICK ZIG-ZAGS 1 mile warm up/ 10 efforts each 200-300 M/ similar recoveries/ 1.5 mile cool down. JAMES 2 x (2 x 2 mins, 3 x 1 mins all 1 min [...]