Five Pax brushed off the new early time and cold weather to brave the Goat, which went as follows:

Warm Up

One Mile (or 3/4 of a mile depending when pax arrived) at a comfortable pace

1 lap of 50 yard strides

The Workout

3 sets of the following

800 at a comfortable pace

400 at 15 secs/mile faster than comfortable pace

800 at a comfortable pace

800 at 10 secs/mile faster than comfortable pace

The cooldown

one lap of the track