A, B and C Packs – Hylton Castle 2 min efforts

Hylton Castle

A and B Packs 12 x 2  minutes (1 min recoveries) 

C D and E Packs Lampost Intervals

STRAVA ROUTE - https://www.strava.com/routes/3189962697186681742

Pack E – Turn left out of BoL onto Kier Hardy Way, follow the path along past allotments heading towards Wessington way. Go through the underpass and turn right, cross the road at the rear of Southwick police station. Go up Northern Way and turn left at the mini roundabout, follow the road around until Seat Garage. 

From the Seat Garage do lamp post efforts – push to first lamp post, recover to next, push to third lamp post, recover to next etc until Sainsburys.

From Sainsburys re-group, recover. Turn right towards North Hylton Road and Lidl. From Lidl continue single Lamp post efforts until you reach cottage on left hand side. Turn around and recover back to Sainsburys. From Sainburys repeat single Lamp Post efforts until Seat Garage. Regroup and recover back to BoL on the same path you ran out on.

5.0 mls

Pack C and D – Same route as E Pack, From Seat Garage do single Lamp Post efforts – push to first lamp post, recover to next, push to third lamp post, recover to next etc until Sainsburys. Regroup and continue towards North Hylton road and Lidl. From Lidl push for 2 lamp posts, recover for 2 along North Hylton road towards Hylton Castle. Suggest doing 5 x double lamp post efforts out, then recover to traffic lights at the Castle, turn around then repeat 5 double Lamp posts towards Lidl, after 5 regroup and recover towards Lidl and back to Sainsburys. From Sainsburys repeat single lamp post efforts to Seat Garage. Regroup and recover back to BoL using the same path you ran out  on.

6.0 mls 

Packs A and B – Same as other packs as above. From Seat Garage 6 x 2 min efforts (1 min recovery) to Ferryboat Lane, past Hylton Castle and along Washington Road. Turn left down Ferryboat Lane for 2 min recovery followed by 6 x 2 min efforts, turn left at mini roundabout onto Ringway towards Fullford grange. Continue past Hylton cricket club and through Castletown, go over Wessington way using footbridge into Hylton retail park, turn left onto Timber Beach Road and continue towards QA bridge. Regroup and recover using path you ran out on back to BoL

7.25 mls