NDS (evening) mileage: 3miles at HM pace. Last run of 2025

1 mile cool down

NDS session: 3 sets of 2 x 3min loops 75secs recovery, 4 x 15secs hill sprints walk down recovery

1 mile warm up before NDS cross country session

A trail walk in East Carleton with mum and her partner

Running on grass and hills is not my strong point, as you can see, but the effort was definitely there. 

I found the loop that we did a bit of a stomach churner on the reverse route (the 2nd, 4th, and 6th efforts), that climb felt a bit nasty. 

Effort loop paces:

Set 1: 4:03 a k, 4:01 a k
Set 2: 3:50 a k, 3:56 a k
Set 3: 3:51 a k, 4:02 a k. 

I'll be running again tonight to do 3 half marathon pace miles, so I know I'll be faster then. 

Top Sports

Ross Palgrave

NDS session: 3 sets of 2 x 3min loops 75secs recovery, 4 x 15secs hill sprints walk down recovery

Sign up to see the comments.

Splits

Sign up to view more activities from Ross Palgrave

NDS (evening) mileage: 3miles at HM pace. Last run of 2025

1 mile cool down

NDS session: 3 sets of 2 x 3min loops 75secs recovery, 4 x 15secs hill sprints walk down recovery

1 mile warm up before NDS cross country session

A trail walk in East Carleton with mum and her partner

Want to see more?

The #1 app for runners and cyclists

Sign Up for Free. Track your progress and reach goals. Join 100 million active people on Strava.

See More from Ross