Club Training Monday 19th December

Given that we have had a full week of off-road, XC training and the forecast is for Monday to be very mild before becoming colder later in the week, I suggest we take the opportunity to get a quality road session in on Monday instead of Brancumhall this week. 

The session is at Lickprivick, so take the usual route there via the Murray Rd. Program the following into your watch:

1 x 3 minute up hill at 5k effort, jog back down the same way you went up

3 x 2 minute up hill at 5k effort, jog back down

2 x 1 minute up hill at 5k effort, jog back down

4 x 30 seconds up hill fast, jog back down

Easy run back to the club via The Murray. Video for programming Garmin below (spot the mistake in the last repeat step; the recovery type for the 30 second reps should be lap button press, not 3 minutes!!)

Alan