The sessions are becoming more intense as we head towards the short relay season, at which point the short relays themselves will become part of the training for the longer XC races and ultimately Brampton.
So, advance warning that on Monday we are back to the mixed hill rep and 10k/5k pace session. But for Thursday we are on a straightforward 5k pace rep session on an undulating circuit. In fact it is the Auldhouse 5k circuit in reverse. So warm up via Strathaven Rd and Sainsburys and start the first rep on the usual finish line for the 5k TT and do 5 x 1km at 5k pace with a 2 minute jog recovery (regroup into packs during the recovery). The total distance including recoveries will be slightly greater than 5k so on the final rep carry on around past Sainsburys and back to the Strathaven Rd, leaving a short jog to cool down to the club. Be realistic about the 5k pace/effort and don't go faster than 5k pace just because the distance is broken up into reps. Feel more relaxed at the finish than you would do had you run the Auldhouse 5k.
Alan
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