Running intervals 30:00 [3]
Fartlek @ Southwell
3x3' on 4'30 cycle
3x2' on 3'30 cycle
Then 10' surprise fartlek when Dick got there - he got massively held up when a truck rolled on its side in the middle of civic!
Southwell too dry and hard for me to run barefoot anymore. It was so good in November and December.