Whitlingham Broad & Woods
Warm up as usual followed by 400 meters jog, 100 walk, 800 meters jog, 200 walk, 1600 meters jog, 400 walk, 800 meters jog, 200 walk, 400 meters jog. Warm down with 4 mins of walking. Heart rates not to exceed 160 during first two, 165 during third and fourth and 170 during fifth and last effort. During recovery below 135.
A perfectly still evening, cool and ideal for running. I saw scores of rabbits, the usual water fowl and a huge barn owl hunting. Session was slightly longer than planned as I hadn’t done the woodland walk route before.