Meet as usual on the cycle path for 6.30pm start.
Warm up to Templenewsam, meet at Mike’s tree.
We will be using the parkrun hills for duck and whistle. On the sound of the duck run hard, when you hear the whistle, rest. We start with 30 secs duck and whistle and work up to 2 mins and then back down.
Jog back to base and stretch.