Sunday 3rd October 2010
=======================New details.
Advance notice: Lou and Karen’s Tuesday night grass sessions will resume from the middle of October. Something to look forward to...!
Forthcoming Fixtures - Please contact if interested -
Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)
Junior interest in the Hampshire XC League should be directed to Stella Bowling (karl.bowling@talktalk.net)
ERRA Women's National Road Relays - Sutton Coldfield - 16th October - dkontherun@btinternet.com (Dave Kennedy)
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 5th October
5K / 10K TRAINING :
5 MINS THRESHOLD
3 X 800 ( 90 SECS REC. )
5 MINS THRESHOLD
6 X 400 ( 60 REC. )
STRIDES
2MINS BETWEEN
MARATHON :
5 X 400 WITH 5 MINS JOG BETWEEN EACH 400
THEN 10 MINS @ MARATHON PACE
ALL CONTINUOUS
ALL TRAINING TO BE LESS IF RACING
DON'T FORGET WARM UP CLOTHING
NOTE :
IN MID OCTOBER TUESDAYS WILL BE HILLWORK OR GRASSWORK .
SATURDAYS WILL HAVE ENDURANCE TRAINING @ WHITESHUTE / BUSHFIELD
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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 5th October :
Grass
10 * 80 sec’s 60 second rec (2 sets of 5). 4 min rec between sets.
Thursday 7th October :
TBC
Saturday 9th October:
Hampshire XC League, Farley Mount, Winchester
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 for the Juniors and the circuit will be laid on the grass by the track and is available for all to use. - 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
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Have a great week
dk
Labels: Tuesday 5th September 2010 Training week
