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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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