Week starting 28 aug

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 Tuesday 6.50pm Cranmere Avenue. 8 x 800m off 90 secs recovery 1 & 8 tempo 2-7 5k pace 


Saturday Fordhouses CC. 9am warm up from there in canal to concrete hill with Paul Tabor. 20 mins continuous hills hard up and down. 4 min recovery 10 x 20 second hill (find the steepest section) repeats jog back down go again. 

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