Well done girls.

Great session to those who braved it.

1 mile @ easy run pace, 1 mile @ faster than 10k pace) 800m @ easy run pace, 800m @ 5k pace) 400m @ easy run pace, 400m @ 5k pace)

then back up 800m @ easy run pace, 800m @ 5k pace) 1 mile @ easy run pace, 1 mile @ faster than 10k pace.

Over 6 miles covered no rest between sets. Brilliant

and for me this am

10 minute warm up on the tubo followed by 2 minutes flat out with 1 minute recovery x 7 reps. finished with a 10 minute light spin cool down. Im knackered