Seaburn - Southwick    A and B Packs 12 x 2  minutes (1 min recoveries)  C D and E Packs Lampost Intervals   Pack E – Through town, over Wear Bridge.  From bus stop...

Strawberry Bank Packs A and B warm up route From Ashbrooke turn right, then left onto Queen Alexandra Road. Turn right up Sea View Rd West, then Helvellyn Rd and turn right onto Leechmere...

Roker Hill Efforts Plus Mile   Pack E  Warm up to North Side of Wear Bridge.   From Bus Stop undertake MILE EFFORT to Bungalow Cafe. Recover down bank towards Marina.   Conduct 2 x Hill...

https://docs.google.com/spreadsheets/d/1KJoXM9jBN1ru0tsozoEbx_77-MfkYMNZb8gcIFDwDw4/edit?usp=sharing

Saltgrass, Long Efforts Long efforts starting from the Saltgrass towards Alex Bridge then looping back to B&Q.  Regroup then recover down the bank to the Saltgrass and repeat. PACK A – directly to B&Q...