Tue 7th Steady run to include 10 minutes out, 10 minutes back, Threshold run.
Thu 9th Steady run to include 10 x 1 minute hills efforts
Tue 14th Steady run to include 10 x 1 minute efforts
Thu 16th Steady run to include 5 even hill efforts
Tue 21st Steady run to include 5 x 4 minute efforts
Thu 23rd Steady run to include 30 minute Tempo run
Tue 28th Track - 400 and 200m efforts
Thu 30th Steady run to include loop backs.
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
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
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
Just a quick reminder that Stokewood is closed Bank Holiday Monday. See you all the following week.
Rob :-)
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
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
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.
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.
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).
