We've had a fairly intense period of longer races over the past month and a bit of an easier week last week to let the legs recover. However, now it's time to reintroduce a bit of an effort. Monday's session is a threshold session on the country roads. The session is 3 x 8 minutes at threshold (once you get a few minutes into each rep, its 2 or 3 word effort, or the effort you could sustain for about an hour in a race\) with 2:30 jog recovery.
The route is the one that starts on the back road across from the Crutherland, starting off through the glen. The first rep starts at the 90 degree bend on the backroad. From there turn right at the junction with Leaburn Rd. Stay on Leaburn Rd all the way to the end where it turns right downhill. At the junction at the bottom of the downhill turn right and then left past the Kennels. Follow Shields Rd back to Greenhills Rd and come back to the club via Greenhills Rd and Strathaven Rd.
Keep the efforts well under control. It should feel uncomfortable but not leaving you bent over double after each rep. It should be possible to slow down to the jog recovery without stopping.
Alan
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