Elm Road will be the last Tuesday session of November. Groups A,B and C to do 12 efforts of approx 400 mtrs up and down the road with 90 sec static recovery; groups D,E and F to do 10 with 90 sec recovery. Juniors to do 8 efforts with 90 sec recovery split into two sets with 3 mins between sets. Warm up by running from Leisure Centre or if driving a couple of loops of the side road. Be ready to start at about 7:15pm. The session gives opportunity to work at 5k efforts, maintain running form and practice cadence.
On Thursday before the AGM at 8, there's time to drive down to the Severn Bridge for the 5k Time Trial at 7 sharp. Get back before 8 for chip butties in the bar.
And finally, the next LCL Cross country starts at 12 noon instead of the usual 11. Venue is Rogerstone School at High Cross on the way to Risca from Newport, M4 J27.