Grass session: 8 x 3mins off 60'.

Latrigg Uphill Timetrial. Please bring a watch to self time. Clive will be at the summit to take down times. Route is to the summit via the zig zags and past the bench. Start is at junction of Spooney Green Lane/Briar Rigg. Meet pavillion, 6 for 6:15 start.

2min reps on trail. Cockshot Woods loop. Session led by Jo Gillyon. Meet at pavillion, 6 for 6:15 start.

Millbeck 'fartlek' run -a good offroad run, using the terrain and route to inspire some harder efforts of varying duration/intensity.

Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start.