12th September 2010
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Forthcoming Fixtures - Please contact if interested -
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 XC 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 session this Tuesday is :
TUESDAY SEPT. 14th.
5 K / 1 0 K TRAINING
MILE , 800 , 400 , 200 (75)
8 MINS STEADY (GRASS )
MILE , 800 , 400 , 200 (75 )
2MINS BETWEEN
MARATHON
5 MINS THRESHOLD
8 X 800 ( 75 )
MILE @ MARATHON PACE
90 SECS BETWEEN
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Michaela's Tuesday 14th September Berlin Group Session :
60 mins easy
Michaela's Wednesday 15th September Berlin Group Session :
10 x (3.5 min threshold, 4 mins steady)
Michaela's Thursday 16th September Berlin Group Session :
40-45 mins easy
Michaela's Saturday 18th September Berlin Group Session :
5 x 5 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.
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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 14th September :
Grass 6 mins Threshold, 8 * 90 sec’s, 5 mins Threshold
Thursday 16th September :
4 * 1min,3* 1m30, 3* 2min. Same recovery 3 min between sets
Saturday 18th September :
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
David Vosser
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 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 14th September Training Week
