Dirtbags workout for 4th November 4 x (400, 200, 200)

From your leader Cotties! Unfortunately I continue to be laid up with a bum knee.

“Dirtbags! I'm going to be leading the group again tomorrow. Let’s meet 6pm at the Rundle Boat launch for some fast and flat intervals along the river trail.

4 x (400m, 2 x 200m), with 200m jogging recoveries. This one sneaks up on you, making you practice staying relaxed whilst still running fast.

I'm sure the Wood will be happy to serve us a beverage afterwards - See you all there tomorrow!”

See you all at the Wood post run. Enjoy!