Running intervals 15:00 [4] 3.0 km (5:00 / km)
shoes: Road shoes
Leg speed drills in Ponderosa, followed by 5 * 1 min hard with 30 secs jog recovery round the lake in Crookes Valley Park, avoiding pushchairs, children on bikes, dogs and chavs.
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Road shoes
Run out to Ponderosa and then back home through Broomhill and down Crookemoor road.