Sun 16 Easy run with jon over the sandhill loop = 59.46 Sat 15 Run with Tracey over the sandhills, through the pinewoods and out to formby point and back. = 3.07 Fri 14th AM, Easy run with tess the mad sheep dog, over the sandhills = 40 mins Thur 13th Rob got us to work hard with 15 x 20secs sprints with 20 secs easy, we then had 2 mins rest before sprinting another 10 x 20secs with 20 secs easy, max speed 15.1 mph = 44 mins Wed 12th steady run round parbold and ashurst inc 1800ft of climbing, 15 miles =1.54 Tue 11th run with Niz over the sandhills easy 38 mins Mon 10th ran down over the sandhills to meet up with the club for Brians speed session 10x short hill, ran back home with tracey = 2.10
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