Monday's session at Brancumhall is a slightly less structured version of the previous Brancumhall session, requiring some judgement of the distance and underfoot conditions to therefore judge the pace. The session is 12 reps where each rep is 2 sides of the Brancumhall lap. The recovery is a jog for 1 side of the Brancumhall lap. Therefore, some reps will be longer than others and some will be muddier than others (unfortunately). The effort/pace should be around about the 4k relay pace, so controlled speed.
For those new to Brancumhall, we run from the club (and back) wearing our usual road shoes and then change into whatever off-road shoes you have on arrival at Brancumhall. If lucky, someone will take your off-road shoes to Brancumhall in their car. Otherwise, be prepared to carry your shoes on the run out and back.
Alan
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