Started at top of marshouse then went down thru bingham park to bottom of endcliffe park then up the valley, coming out near muskoka drive then went down to forge dam, turning round soon after there at went R at birkdale pav then down Lil's cycling hill then croft ln Nice to do a totally diff route!
Unspecified intervals 31:00  4.3 mi (7:13 / mi)
2 x (3 x 500m). 100 jog between runs and 400 jog between sets. 2 laps during cooldown of job bends and stride straights. Was feeling rather stiff on warm up given I raced only on Sun', however I felt decent enough during the session and I even managed to do a few reps with people!