I needed to leave the house between 8am and 8.10am to go for a run before our flight. It totally pissed it down throughout this window of time and so I didn't run. boohoo.
B&W intervals at the Stoke Lodge playing fields.
10 x 400m (we are sure it was further!!) - approx. 75secs stand still recovery between each. Every second rep had less uphill so slightly quicker.
1.42 (had a stop-start near the end at wrong cone), 1.37, 1.41, 1.38, 1.39, 1.38, 1.42, 1.38, 1.39, 1.37. Tough session! :s
B&W AC intervals: mile reps around the perimeter of the Stoke Lodge playing fields.
5.54 (4.5min jog rest)
5.51 (3.5min jog rest)
5.57
Passed on the 'optional' 4th rep. 3 is still better than nothing :)