repeats

Out with Emma this evening. 1 mile warmup, then 4 mins 1/2M pace, 2m easy, 2 min 10K pace 1m easy and then 1m fast. Repeat 3 times until cooked. Felt good relaxed, found all the hills came at the point I was running fast, but a good workout. Just over 5 miles completed. At the Running School tomorrow!!! Wayne