Easy 70 mins last night which included running a different section through Dukinfield.

Dug out my old Great North run schedule from 2008/9 and will improvise from that up until Christmas in prep for 4 villages half at the end of January.

Tonight I ran alternate pace session: 10 min warm-up, 1 min @MP, 1 min @HMP, 10 min cool-down.

Warm out so short-sleeves and only a slight wind on one section otherwise still. Had trouble seeing the watch so ran off perceived effort.

Effort went reasonably well but ran the MP minutes a bit hard and one or two HMP efforts not quite hard enough. Still, it was 20 minutes of effort and after Tuesday's 30 minutes I'm ok with that as a decent chunk of speed this week.

Averaged 6:27 for MP and 6:04 for HMP. I would be happy with those averages at 4 villages and Manchester.