Sunday 22nd August 2010========================================Forthcoming Fixtures - Please contact if interested -
Test Way Relay - 11th September - testwayrelay@wadac.org.uk (Janet Littlewood)
Aldershot Road Relays - 25th / 26th September - dkontherun@btinternet .com (Dave Kennedy)
Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)
Junior interest in the Aldershot Road Relays & the Hampshire League should be directed to Stella Bowling (karl.bowling@talktalk.net)
If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
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Alan Coveney's sessions this week are :
TUESDAY AUGUST 24TH.
MARATHON TRAINING :
5 MINS THRESHOLD (90)
4 SETS OF (4 X 400 ) 60 SECS RECOVERY
2 MINS BETWEEN SETS
10 MINS STEADY
5K / 10K TRAINING
5MINS THRESHOLD
3 SETS OF ( 4 X 400 ) 60 SECS . : 2MINS BETWEEN
STRIDES
THURSDAY 26TH. THRESHOLD WORK from track at 7 .00pm
SATURDAY 28TH. XC / ENDURANCE SESSION :
Meet at track at 9.00 am .
Warm up to Whiteshute ridge .
2 x 8 mins hillwork
then 3 x 5 mins on BUSHFIELD CAMP LOOP.
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Michaela's Tuesday 24th August Berlin Group Session :
45 Mins Steady (tarmac / grass) 5 x 400m on track
Michaela's Thursday 19th August Berlin Group Session :
3 x 20 mins @ threshold
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Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm 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.
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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 24th August :
Track
1000m, 800m, 600m, 400m, 3*200m
Wednesday 25th August :
Watford Open Mtg
http://www.watfordharriers.org.uk/indexnc.htm
Thursday 26th August :
Grass
6 * 2mins
Saturday 28th August :
U15 Inter Counties Copthall.
Park Run @ Eastleigh
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
David
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors, don't hesitate to talk to David.
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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. - 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.aspx
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WADAC Social RunI 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 24th August Training Week
