Zoom Tri Club

IM UK 70.3 Wimbleball Bike Course

Download Wimberball Bike Course

On Saturday Mike McCarthy captured the IM UK 70.3 Bike course on his Garmin here is a Google Earth file

 

June Running Schedule

Tue 2nd     Steady run to include Crocodile Run 2 x 8 mins

Thu 4th     Steady run to include Pyramid Session

Tue 9th     Steady run to include 8 mins out/8 mins back Threshold pace.

Thu 11th    Loop back run(Iford River path)

Tue 16th    Steady run to include 10 x 1 min hill efforts (Queens Park)

Thu 18th    Steady run to include 30 min Tempo effort (Throop River)

Tue 23rd    Steady run to include 5 x 4 min efforts

Thu 25th    Steady run to include 2 laps of Queens Park Golf Course

                1 x easy  1 x hard      (handicapped starts on fast lap)

Tue 30th    Steady run to include 1 and 2 min efforts

No Swimming on Bank Holiday Monday

Stokewood is closed on Monday, if the weather is good I will be looking for a swim in the briney from Durley Chine around 5.30pm any takers, text me if you are going to come along 07939214906

Rob

No swimming Bank Holiday Monday

Just a quick reminder that Stokewood is closed Bank Holiday Monday.  See you all the following week.

Rob :-)

Running Schedule for April

Thursday 2nd     Track 400m reps x 9

Tuesday 7th       Steady run to include Loop Backs

Thursday 9th    Track 400 & 200m reps

Tuesday 14th    Steady run to include 10 x 1 minute efforts

Thursday 16th    Track 400m reps x 10

Tuesday 21st    Steady run to include 30 minute Tempo Run

Thursday 23rd    Steady run to include 10 x 1 minute hill efforts

Tuesday 28th    Steady run to include 2 & 1 minute interval session

Thursday 30th    Steady run to include Loop backs

Running Sessions for March

Tuesday 10th - Steady run to include fast legs downhill.

Thursday 12th - Track - 200m reps

Tuesday 17th - Steady run to include 1 minute hill efforts

Thursday 19th - Track - 200 and 400m efforts

Tuesday 24th - Steady run to include 20 minute threshold run

Thursday 26th - Track - 400m efforts

Tuesday 31st - Steady run to include even hill efforts

Cycle Training

Steve Harrington has kindly offered  the use of a small ex church hall, at his home at parley cross for us to do some informal group turbo sessions.This would be on a wednesday evening  every other week and there is space for about 10 people.If anyone is interested, please contact either Steve directly or Rob Griffiths and Tim Fairbrother, who will let you have Steve's contact details.

Bike Training Camp in Majorca

Anyone interested in a Bike Training Camp?

 

Details of the Camp are:

2 weeks in Hotel Alicia, Cala Bona, Majorca

Cycling groups of different abilities go out each day.

Flight is from Gatwick Airport to Palma.

Transfer for cyclists and bikes to the hotel.

Flight leaves Friday 6 March in the morning.

Organiser of the Camp is Barrie Clarke: he has organised this camp for several years now.

Cost is about £500 per person all in.

I would accept a reduced amount because of the circumstances and need to recoup some of the money already paid.

So this could be a bargain holiday for 2 people.

 

Please call Mike and Angela Snell  for further details 01202 431144.

New Run Schedule up to Friday 6th March (Final 5K race of Boscombe Winter Series)

Here's the run schedule up to and including the next Boscombe 5K. It's the final race in the series so lets see all you Zoomers out taking advantage of this great training/racing opportunity. This will hopefully put you in good stead for the forthcoming triathlon season.

Tuesday  10th Feb - Steady run to include 3 x 4 minute efforts at 5K pace

Thursday 12th Feb - Long run to include threshold run from Pier to Pier and back.

Tuesday 17th feb - steady run to include 2 x 2 sets of 2 min, 1 min, 2 min efforts.

Thursday 19th Feb - steady run to include 5 hill loops at threshold pace

Tuesday 24th Feb - steady run to include 10 x 1 minute efforts (2 x sets of 5)

Thursday 26th Feb - track 8 x 200 and 400m efforts (individual times will be given in which to run these efforts)

Tuesday 3rd March - group relay 3 x 2 laps at 10k and above pace

Thursday 5th March - no session

Friday 6th march - Boscombe 5k @7.30 p.m

These sessions are designed to be group sessions and athletes must be able to run continuously for 3 miles at 9 min pace to be able to participate in them.

 (If you have not reached this level yet, please contact any of the club coaches who will be happy to set you a program to acheive this).                                                                               

Tonights (6th feb) Boscombe 5k cancelled

Due to the bad weather tonights 5k race has been cancelled.It will be re-arranged at a later date.