Meet as usual on the cycle path for 6.30pm start.
Warm up to Templenewsam and meet at the corner of the lake straight down from the house. Please make sure you run in groups to ensure no one is left alone to run in the dark.
Run as hard as you can up either of the two hills used by parkrun until you meet the top of the other hill. Recover down the hill you have just come up. Run hard up the other hill and recover down the same hill you have just run up. Carry on running up each hill alternately until time is up. Run on the LEFT.
Jog back to cars etc. for stretching, chit chat…pub (other options are available ;-))