Sunday 18th July 2010=================Apologies to those of you reading this only from the Blog. My computer crashed last week and in addition to losing all my photo's and documents etc , my blog mail out list was lost with it, so please email me on dkontherun@btinternet.com if you don't receive this by email and would like to do so -
No new details this week -
It would be really good if we could expand the mini group run or session details as I know there are pockets of athletes that meet up. If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Alan Coveney's Tuesday 20th July session is :
JULY 20TH.
5K / 10K / MARATHON TRAINING
8 X 800 (Alternating 5k and threshold pace )
90 secs between .
Strides
800 / 1500 TRAINING
2 X 800 (90 )
4 X 400 ( 60 )
4 X 200 with pick - up @150 (JOG 200 between )
3 mins between sets
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Michaela's Tuesday 20th July Berlin Group Session :
3 x 7mins @ threshold, 2 mins recovery - although please note - this week may be a steady run as Justin and Michaela are a bit tired out!
Michaela's Thursday 22nd July Berlin Group Session :
45 mins easy
Michaela's Saturday 24th July Berlin Group Session :
15 mins @ MP, 4 x 6 mins Kenyan Hills, 10 mins @ MP
~~~~~~~~~~~~~~ Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10 pm start .
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Alan Coveney's Thursday night threshold session's - Please speak to Alan (coveneyalanjean@waitrose.com) for further details of this weeks session.~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter
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The Junior Sessions this week are :
Tuesday 20th July :
Grass session 2 * 5min, 2 * 4min
Wednesday 21st July :
RR10 (15 yrs+)
Stoney Cross or
Steady Run (30-40 mins)
Thursday 22nd July :
3 * 60 secs (60)
3 * 80 secs (70)
3 * 90 secs (80)
3 * 60 secs (90)
2 mins after set
Saturday 24th July :
Park Run
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
DavidSeniors looking for a bit of a speed session are always welcome to join in with the Juniors, don't hesitate to talk to David.~~~~~~~~~~~~~~ A FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. I for one will be using a Thursday grass session and if you want to join me, please get in touch during the week to check out the session planned. - dk
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Eastleigh Park Run
Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. Also for the triathletes out there, between 6 - 8:45 there is open water swimming at the same venue. http://www.parkrun.org.uk/Eastleigh/Home.aspxHampshire County XC Championships - Fleming Park , Eastleigh
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WADAC SociaI Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has .
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
Have a great week
dk
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Labels: Tuesday 20th July Training Week
