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How's your calf Hazelnut?
Will,congrats on your son smashing his PB,he seems to enjoy his running.
Great intervals,enrvuk,they're tough but they make you a better runner.
Great trail race,Cal,gravel is one of the most leg sapping things to run on.I entered a 10k last year and they were saying great PB potential,but they didn't mention the half a mile of gravel we had to run on.
Didn't have time to go to club intervals,so I did my own on the school sports field.Did pyramids,200m,400m,600m,800m,1000m x 2 and then back down at 5k pace.Finished with some hill sprints