Exploration route past Barthomley across the M6 into Staffordshire!! Found a nice long steep climb up to Alsagers Bank. Clocked 56.1k/h descending into Knutton and Silverdale. Back via Madeley Heath, Wrinehill and Betley.
Running warm up/down 14:29 [2] 3.11 km (4:39 / km) shoes: M. Boots
WU on Whitegate
9 AM
Running intervals 12:29 [5] 4.0 km (3:07 / km) shoes: Fly Knit
Raz and Miles where on 4 x 1 mile, I opted for 4 x 1k given my calf and limited shape / lack of sessions. Worked well and felt good. Recovery was generous and didn't need no where near that much but it was worth it to be running with the boys. Nice little rust buster before Friday.
3.11 3.05 3.07 3.06
Running warm up/down 20:35 [2] 4.06 km (5:04 / km) shoes: M. Boots