Intervals 45:00 [5] 7.8 km (5:46 / km)
ochils do not mess around with sessions
copy and paste from Jon x. add a few metres for each rep. Jon going well, just a bit stronger at the end of each rep.
intervals on a loop starting at north end of Cambuskenneth Road and going down through Cambuskenneth, Riverside, across to the Peak and back a similar way.
4min, 3min rest
5min, 3min rest
5min, 3min rest
then 8x75secs with 90sec rest.
Running 50:00 [2] 7.0 km (7:09 / km)
warm-up waiting for the off and then decent run to start - enjoyed the tour of Stirling tonight