w/b 11th

Plan for the week
Mon (7:30) - Steads, 7 Efforts via the Water Tower:  1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn to junction; 6) left bend after water tower to top of first rise; 7)  top of next rise to junction.  Shorter option is to turn left at the top of the Steads, with an effort from the underground water storage on the right to the A1 (making 5 in total).
Wed (6:30) - Track 1600.  1000m to start then 3-4 X 1600m with 2-3 min recoveries.
Thurs (6:30) - Surges, Steads.  4 min steady, 40s hard, 3 min recovery, 3 min steady, 60s hard, 3 min recovery, 2 min steady, 80s hard, 3 min recovery, 1 min steady, 100s hard.  Route – Steads, first effort from left turn in Mitford. 


I am back tomorrow, but suspect not in a fit state to run.  I now also have a meeting on Wednesday night so will probably miss this session.  I hope to be able to run on Thursday! 


On the schedule there is also a plan to do the Newcastle Park run on Saturday. As things stand I am not sure if I will be able to do this.  Probably worthwhile email around people if you are up for it.

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