I wont be down on tuesday as ive had a better offer in the shape of tickets for the derby so if anyone can take Group 3 out for me that would be cool. 2 sets 6 x 90 sec efforts with 90 sec recovery - 2 min recovery between sets - Estuary Business Park Square

Thursday will be a 7M hilly tempo run around Mossley Hill a good new route and perfect for those Group 4 runners ready to step up - give it a go - you know you want to!