As everyone will be doing the vertical challenge this weekend (starting from today), then training for Friday is either a rest day or actually doing the challenge. Do not do the Friday Circuits before the vertical challenge as the jumping in the Friday session kills the legs temporarily and we will need all of our strength and power to get up those hills!
Remember, even if you are injured and can't run but are mobile, it is fine to walk the challenge (as long as walking is not aggravating the injury). Every metre could count.
An updated post with some final Vertical Challenge hints and tips is coming very soon.
Alan
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