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

Well I got the first bit right anyway, but Saturdays 5k time trial looks like it'll be a right struggle, as I was a bit rubbish on the 800m reps after the 3 ks. So a mixed bag on this one

The achieved paces were:

1k: 3:30
      3:28
      3:33

800m:
      3:38
      3:45
      3:49 

So I'm going to have to start well if I'm going to pull it off at Eaton parkrun on Saturday 

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Ross Palgrave

Dudleys efforts session: 3 x 1k @ 3:35 a k pace 600m recovery, then 3 x 800m @ 3:30 a k 400m recovery

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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

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