Meet at Sped's flat (above Tog 24 on Main Street -access down alley at side). 11am start. Route is Catbells/Walla Crag/Latrigg, or just do 'one' or 'two peaks', or round the lake if you prefer. Tea and cake in the flat afterwards.
Headtorch Hills: 15 x 45secs in Castlehead Woods, off jog down/regroup recoveries. This session is suitable for all abilities.
Ladies Social Road Run: "Round Town"
Approx 8k 110m ascent
Round Town Time Trial. Bring watch to self time and please wear hi-viz. Social run round for those who don't wish to timetrial.
Offoroad fartlek session: Speedwork with reps of varying duration on offroad route round Latrigg via railwayline, Brundholme Woods, back of Latrigg, Latrigg carpark to Latrigg summit.