Meet as usual on the cycle path.
Warm up to TN. Meet at the ‘parkrun’ corner of the lake( the path straight down from the house.)
From the corner of the lake run hard up either parkrun hill until you meet the other parkrun path. Recover down the hill you’ve just run up, to the lake corner. Run hard up the other path and recover down the same path.
Always run on the LEFT.
Continue up and down for as long as time allows.
Run back. STRETCH!!