Running (Hard) warm up/down 8:00 [3] 1.4 km (5:43 / km)
WU
Running (Hard) tempo 12:00 [4] 3.4 km (3:32 / km)
Cooper Run. Pretty grim day.
Running (Hard) warm up/down 6:00 [3] 1.2 km (5:00 / km)
WD
Running (Hard) warm up/down 15:00 [4] 3.5 km (4:17 / km)
Bleep Test
Running (Hard) warm up/down 9:00 [3] 1.03 km (8:44 / km)
WD round Garstang estate