BALL BREAKER 5.3 MILES BROOK RD/KENTS HILL RD/CLIFTON AVE/CLARENCE RD/NORTH/HILL RD/SOUTHWELL RD/MOUNT RD/HILL RD/CLARENCE RD NORTH//THUNDERSLEY PARK RD/HIGH RD/QUEENS RD/ALEXANDRA RD/HILLSIDE RD/KINGS RD/VICARAGE HILL/ESSEX WAY/HIGH RD/VICARAGE HILL/KINGS RD/ AND REST
1, DUNCAN, GRAHAM, STEVE AND NICK Flat 2 minute efforts with diminishing recoveries 1 mile warm up/ 7 x 2 min efforts with standing recoveries of 90/60/30/90/60/30/ 1 mile cool down. 2, JAMES TRACK 10-12 [...]
CANVEY SEA WALL 6 .75 MILES CANVEY SEA WALL/ FOOTPATH THROUGH TO NORDLAND RD/ NORDLAND RD/BRANDENBURG RD/ SEAWALL /CLUB FOR SHORTER ROUTE, RETURN WHEN READY
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