running 1:01:01 [3]
TNT - intervals with Sandy, Karl, Jim, Bob, Clem and Dasha. Easy jog down and a mile on the drive to warm up; 1 min hard to find and mark a turn around spot, 1 min hard back to the start, 1 min rest, then 7 x 2min hard (out and back), 1 min rest. Easy jog home the long way through the woods. Followed by lasagna.