*4 men made the standard, you know who you are
Mosey around looking for the open gate
SSH X 15
Mtn Climber X 15
IST X 15
Carrot Tugger X 15
Over the fence (even though the gate was open 25 yards away)
Slow lap for a bit more warm up and to ensure clear track
Merkin X 10
1 lap at 80% (faster for at least one) : 1/2 lap mosey
Merkin X 10
2 Laps at 80% : 1 lap mosey
Merkin X 10
3 Laps at 80% : 1 lap mosey
Merkin X 10
1 Lap at 80%
Merkin X 10
Mosey through open gate and back to base
Solid work today, mostly running, I think GPS said we covered 3.8 miles. Great having the crew out today, I think many got to have a running partner for at least part of the running. Amen and Lawn Dart, you two are coming up to speed for real, even if you don't notice it every run, you are both clearly improving.
As mentioned Qs needed, please sign up for one on the website, even if its a ways out.
Thanks all for joining, the fast stuff is always exhausting, but it makes a difference.