Very easy 9 1/2 miles

NDS session: 4 sets of 4 x 400m efforts 45secs recovery, 2:30 rest between sets

2 mile warm up jog before NDS track session

NDS morning intervals: 4 x 4mins effort 90secs recovery

Easy 8 1/2 miles from Taverham to the city on Marriotts Way

It rained a little, and there was a treacherous headwind in all directions all the way round, so that slowed me down a bit, and I didn't realise it was that steep up the road into Little Melton from the pond. 

Wanted to do 10k pace on the efforts but only got it on the last one, as the headwind badly got in the way on the other 3 

Track session tonight, I hope the weather improves later on for that. 

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Ross Palgrave

NDS morning intervals: 4 x 4mins effort 90secs recovery

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Very easy 9 1/2 miles

NDS session: 4 sets of 4 x 400m efforts 45secs recovery, 2:30 rest between sets

2 mile warm up jog before NDS track session

NDS morning intervals: 4 x 4mins effort 90secs recovery

Easy 8 1/2 miles from Taverham to the city on Marriotts Way

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