Intervals around a hilly part of the park (Gloucester Park - Basildon's jewl in its crown). 4, 3, 2, 1, 1,1,1,2,3,4 (with recoveries going down in line with the efforts). Tough session and Ant made me work hard.
Long run around delightful Basildon with Ant Squire. It was good to back to my roots - ploughed overgrown fields, with poorly maintained footpaths - oh what a joy. Most fun was that Ant had one of the new Garmin toys, so we played a game of guessing our mile splits (you should have been there!)
Standard session, in format but with some extra weights. Felt a bit stronger today (must have been the can of spinach I eat before the session) so was pretty pleased. Still struggling with backwards walking...
Putting out controls + taking them in again. Glad people enjoyed the courses. Ran quite hard when putting the flags out (almost like an interval session) as was running a bit late!
Jogging around Walkley, making sure that control points were ok and that there was something I could tape the kites to.
Running race 40:00 
Burbage fell race. Randy went off like a train, and no one went with him initially. Lloyd bridged the gap, and I stayed back fighting for 3rd (which I got) against someone dressed head to toe in "Skins" kit. Really fun race, and good training. Think Randy got the record, so it was a pretty fast race - I was 1 min back.
Running warm up/down 40:00 
Managed to lose Neil on the warm down which was a bonus ;).