Sunday 19th September
================================New details.
Advance notice: Lou and Karen’s Tuesday night grass sessions will resume from the middle of October. Something to look forward to...!
A full winter fixture list should accompany next weeks email and would have been included with this but for a query over the Hampshire XC League Goodwood date.
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 21ST SEPTEMBER
5K / 10K TRAINING :
10 MINS THRESHOLD
3 X 1 K ( 90 Between )
4 x 400 (60 between )
2MINS BETWEEN SETS
DRILLS.
MARATHON :
10 MINS THRESHOLD
5 X 1K ( 1 LAP JOG BETWEEN )
1 MILE @ M . P .
90 SECS BETWEEN SETS
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Michaela's Tuesday 21st September Berlin Group Session :
6 x 800m (MP) 60 secs recovery
(NB Steady running for the rest of the week leading to
Michaela's Sunday 26th September : BERLIN MARATHON
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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 21st September :
Grass pyramid
1min, 1m30, 2min, 1min30, 1min * 2
Thursday 23rd September :
3 * 2mins (2mins)
3 * 90 secs (90’s)
Very very Easy
Saturday 25th September :
South of England Road Relay Championships
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 21st September Training week
