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