Monday is Chatelherault. This week, try to do this as a fartlek session (a mixture of faster and slower sections of varying durations). The plan is to put a harder effort in on the uphill sections, however short or long the uphill section is, and counting the log jam steps as a hill. The warm-up is the first section along the side of the river and across the big bridge and the first effort starts through the gate and uphill away from the bridge. At the top of each uphill section slow right down to a jog and make sure your pack is together until the next uphill section, however far away that is.
Alan
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