STEVE, PAUL, DUNCAN AND NICK
ESSEX WAY EFFORTS
1 mile warm up/ 3-4, 5 min efforts from bottom of Essex Way with jog recoverer’s back/ 1 mile cool down.
JAMES
2 x 3,2,1 min hill efforts with 2.30, 1.30 recovery. 5 x 25 sec efforts with 75 sec recovery.
IAN
2x(4x600m/90s)
BOBBY
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