A steady 45 minutes out on the bike this am, caught in the rain. My poor bike.
Good session by the run swindon girls.
Mile 1 : warm up.
Mile 2 :1 mile 10k race pace and below
Mile 3 : 800m x 2 with a 30 second rest between
Mile 4 : 4 x 400m with 30 second rest between.
Mile 5 : cool down.
I covered 3 3/4 mils with no problems to the calf