Tuesday - 19/11/13

am Easy 24 minutes - The Christchurch summit out and back. pm scheduled - 3 * 3 * 400 (1m, 3m) + 3 * 100 FRS my splits warm up: 24:33 1:33; 1:00; 1:32; 1:01; 1:30; 5:04 1:30; 0:59; 1:31; 1:16; 1:31; 5:15 1:34; 1:00; 1:34; 1:04; 1:32; 3:01 19; 2:01; 19; 2:03; 20; cool down 8:44; 7.13km with Lisa, Emrys and Tyrone on a chilly but dry and clear night at Newport Stadium.