Monday's session is at Brancumhall and is a threshold session, progressing from the previous XC sessions and becoming more specific to the longer XC races coming up.
The session is 5 x 2 laps at threshold with a 2 minute jog recovery, each rep starting wherever the 2 minute jog recovery ends. If the pavements are too snowy/icy to run on, then transfer this session to the golf course and do 5 x 6 minutes with 2 minute jog recoveries. In that case, warm-up by running to the small hump back bridge behind Carrigans and then start the reps there, progressing around the normal golf course lap for the session. Cool down by completing whichever lap you finish the last rep on.
(Note, I will be overseas with my work so may not be able to update the pack list at the usual time. I shall try my best though).
Alan
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