6 miles recovery Crookston/Nitshill Loop 
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National Road Relays LONG leg
Girvan half marathon
16*1min brisk 30secs easy, Burrell, route of Parkrun, Pollok Park (FARTLEK, SPEED)
2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek)