Meet as usual at the cycle path for a 6.30pm start.
Warm up to the corner of the lake down the path from the house. Run hard up either parkrun hill until it meets the other parkrun hill – your choice which you choose. Recover back down the hill you have just run up.
Run hard up the other parkrun hill then recover back down the hill you have just run up. Continue hill sprints for as long as time allows. Return to the start and stretch.