Meet as usual in the field near the house for 6.30pm start.
Jog to top end of middle lake.
300m time trial round the lake. Time yourself on your first lap, see if you can repeat the time, time and time again( oh dear,sorry) Between each lap recover by doing a short circle over the two nearby bridges. Please remember to bring a watch if you want to time yourself- the club have 3 stop watches which will be available to use.
Jog back to meeting point and stretch.