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Post by tokenenglishman on Feb 4, 2010 13:04:20 GMT
Programme feb/ march 2010
02-Feb 14*2mins 1min
09-Feb 5k TT
16-Feb 9*3mins 1 min
23-Feb 6*long hills jog on flat
02-Mar 7*4mins 1min
09-Mar 5k TT
16-Mar 6*5mins 1min
23-Mar 12*hills jog down
30-Mar pyramid 1,2,3,4,5,4,3,2,1, no break 1min
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Post by barry on Feb 9, 2010 11:23:27 GMT
Not running this week  But I will come and do admin' duties - I understand that Hef the timekeeper may not be available. For a small financial consideration you could find yourself taking 90 seconds or more of your previous 5K best. |
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Post by tokenenglishman on Mar 31, 2010 10:55:00 GMT
06-Apr 10*(2min/1min) 1 min jog
13-Apr 5k TT
20-Apr 6* hill circuit jog end
27-Apr 5*(3mins/ 2 mins/1min) 1 min jog
04-May 5*(4min/ 2 min) 1 min jog
11-May 5k TT
18-May 12*hills jog down
25-May 10*3mins 1 min jog
01-Jun 6*5mins 1 min jog
08-Jun 5k TT
15-Jun 6*hill circuit jog end
22-Jun 5,4,3,2,2,3,4,5 1 min jog
29-Jun 15*2mins 1 min jog
06-Jul 5*(1min/2min/3min) 1 min jog
13-Jul 5k TT
20-Jul 12*hills jog down
27-Jul 10*3mins 1 min jog
03-Aug 6*(3mins/ 2 mins) 1 min jog
10-Aug 5k TT
17-Aug 6*hill circuits jog end
24-Aug 5*(2min/ 4 min) 1 min jog
31-Aug 6*5mins 1 min jog
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Post by tokenenglishman on Sept 9, 2010 15:09:54 GMT
just in case you were wondering.............
07-Sep pyramid 1,2,3,4,5,5,4,3,2,1 1 min jog
14-Sep 5k TT
21-Sep 12*hills j og down
28-Sep 10*(2min/1min) 1 min/2min
05-Oct 5*(3mins/ 2 mins/1min) 1min/1min/2mins
12-Oct 5k TT
19-Oct 6*hill circuits jog end
26-Oct 5*(2min/ 4 min) 1 min/2min
02-Nov 10*3mins 1 min jog
09-Nov 5k TT
16-Nov 12*hills jog down
23-Nov 6*5mins 1 min jog
30-Nov 5,4,3,2,1,1,2,3,4,5 1 min jog
07-Dec 15*2mins 1 min jog
14-Dec 5k TT
21-Dec 6*hill circuits jog end
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Post by greg on Dec 27, 2010 18:27:12 GMT
Just wondering if anyone is training tomorrow night?28th December , if not ill do my own thing but if you's are im up for whatever's going,need all the practice i can get!!
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Post by barry on Dec 27, 2010 22:15:16 GMT
Greg
pretty sure its on - if not I'll get you at Dam Park for a gentle come back run...Laurence probably has some fiendish plan - 20 x two mile efforts or similar !!!!
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Post by greg on Dec 28, 2010 14:14:36 GMT
No problem barry,ill catch you there at 7!
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Post by tokenenglishman on Jan 12, 2011 10:31:36 GMT
here we go again
11-Jan 5k TT
18-Jan 12*hills jog down
25-Jan 6*3min repeats 3min jog
01-Feb 10*(2min/1min) 1 min jog
08-Feb 5k TT
15-Feb 6*hill circuits jog end
22-Feb 7*3min repeats 3min jog
01-Mar 5*(3mins/ 2 mins/1min) 1 min jog
08-Mar 5k TT
15-Mar 12*hills jog down
22-Mar 8*3min repeats 3min jog
29-Mar 5*(2min/ 4 min) 1 min jog
05-Apr 6*5mins
12-Apr 5k TT
19-Apr 6*hill circuits jog end
26-Apr pyramid 1,2,3,4,5,5,4,3,2,1 1 min jog
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Post by kevbhoy on Jan 12, 2011 14:32:09 GMT
Fantastic!!..cannae wait lawrence cracking the whip as always   |
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Post by tokenenglishman on May 17, 2011 14:25:14 GMT
Summer 2011
17-May 12* hills
24-May (4(2)2(1)1(1))*4
31-May 3min circuits (3min recs)
07-Jun 12*2min (1min recs)
14-Jun 5K TT
21-Jun (3(2)2(1)1(1))*5
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Post by laurawallace on May 19, 2011 13:13:11 GMT
Hi all. Sorry I've not been training much recently, I've been struggling with my hamstring so decided to try a new physio on Monday. She basically told me my whole body was out of line and went on to crack me back into place! It was a strange experience but I hope it's worth it. She said not to do anything for 7-10 days so I'm hoping to be back either next Tues or the one after at the latest. I am happy to marshal at the race on Wednesday though so you don't completely forget who I am! Then within a few weeks you'll be tripping me up to get rid of me again!
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Post by kevbhoy on May 20, 2011 16:01:50 GMT
hope you're well on the way back to recovery laura..be good to see you back!
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Post by tokenenglishman on Jun 18, 2011 19:25:37 GMT
Summer 2011
17-May 12* hills
24-May (4(2)2(1)1(1))*4
31-May 3min circuits (3min recs)
07-Jun 12*2min (1min recs)
14-Jun 5K TT
21-Jun (3(2)2(1)1(1))*4
28-Jun 12* hills
05-Jul 3min circuits (3min recs)*7
12-Jul 5K TT
19-Jul 8*3mins (90 secs)
26-Jul 3(2)2(1)1(1)2(1)3(2)2(1)1(1)*2
02-Aug 3min circuits (3min recs)*8
09-Aug 5K TT
16-Aug 12*hills
23-Aug 6*4mins (2)
30-Aug 3(2)1(1)1(1)1(1)*4
06-Sept 5*5mins (2)
13-Sept 5K TT (postponed)
20-Sept 5KTT
27-Sept 12*hills
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Post by tokenenglishman on Sept 29, 2011 11:42:58 GMT
Autumn 2011
04-Oct 1,2,3,4,5,5,4,3,2,1 (1min rec + 3mins between 5,5)
11-Oct 5K TT
18-Oct 12* hills
25-Oct 10*3mins (2 min rec)
01-Nov 16*2mins (2 min rec)
08-Nov 5K TT
15-Nov 12* hills
22-Nov 8*4 mins (2 min rec)
29-Nov 6*5mins ( 2 min rec)
06-Dec 5,4,3,2,1,1,2,3,4,5 (1 min rec)
13-Dec 5K TT
20-Dec 12* hills
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Post by tokenenglishman on Jan 12, 2012 13:31:14 GMT
Hooray its 2012
10-Jan 5K TT
17-Jan 12* hills (10 up/2 down)
24-Jan 6*3mins ( 2mins rec)
31-Jan 10* 2mins (2mins rec)
07-Feb 15*1.5mins (1.5 mins rec)
14-Feb 5K TT
21-Feb 6 hill circuits
28-Feb 7*3mins circuits (3 min jog)
06-Mar 6* 4mins(2 mins rec)
13-Mar 5K TT
20-Mar 12* hills (9 up/3 down)
27-Mar 5* 5mins (2mins rec)
03-Apr 8*3mins circuits (3 min jog)
10-Apr 5K TT
17-Apr 6 hill circuits
24-Apr 1,2,3,4,5,5,4,3,2,1(1 min rec)
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