Swarthmoor Hall Lane - 5 mins warm-up - 2 mins warm-down. 4 x 1/2 mile.
To elbow 4:10, to big dipper 4:35, back to elbow uphill 5:15, back to Swarthmoor uphill 4:40.
1min 30secs recoveries. Felt comfortable on 3rd & 4th as I was holding back for Rachel.
2br; 4 x (6cr(pb) + 4cr); 2br - 1050m. Feeling tired after yesterday.
4 PM
Run21:15 [3] 2.2 mi (9:39 / mi) shoes: Hoka road
Down to Watery Lane, Morcambe toad, West End road & Swimming Pool - reverse of standard loop. Wintery showers. Right groin felt sore before I started but no discomfort whilst out. Felt hard along west end road into wind but good rhythm back along past Tennis Centre - that was definitely running and not jogging :o).