Unfortunately I have injured my ankle and am not ablke to run for the next two weeks. The email has the plan right through to the New Year. I will be trying to find some time to sort out a new schedule that I hope I will circulate in due course.
Because there is likley to be a low turn out some nights over this period of the year, I suggest replying al if you plan to run to see who else is.
W/B 19th
Mon (7:30) - Hills. Cottingwood Lane. 1:30 up and 2:00 to get back down to the start. X 10
Wed (6:30) - Tempo. Lancaster Park. 3-7 laps on a role. Quick, but not so quick you can't speak in short sentences.
Thur (6:30) - Track pyramid: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries
W/B 26th
Mon/Boxing Day - There are various runs on Boxing Day. If people want to run together in the evening I suggest emailing round and agreeing a time and a session.
Wed (6:30) - Hills. Cottingwood Lane. 1:30 up and 2:00 to get back down to the start. X 10
Thur (6:30) - This is down as a track session (1600). I am not sure if anybody will be around to unlock the track. You could risk it, or go to Coopies Lane and do 5 min efforts from the station, 2 min recovery from where you get to then 5 mins back to the station. 4-6 5 min efforts in total.
Wishing you all a very Happy Christmas,
Hamish
Because there is likley to be a low turn out some nights over this period of the year, I suggest replying al if you plan to run to see who else is.
W/B 19th
Mon (7:30) - Hills. Cottingwood Lane. 1:30 up and 2:00 to get back down to the start. X 10
Wed (6:30) - Tempo. Lancaster Park. 3-7 laps on a role. Quick, but not so quick you can't speak in short sentences.
Thur (6:30) - Track pyramid: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries
W/B 26th
Mon/Boxing Day - There are various runs on Boxing Day. If people want to run together in the evening I suggest emailing round and agreeing a time and a session.
Wed (6:30) - Hills. Cottingwood Lane. 1:30 up and 2:00 to get back down to the start. X 10
Thur (6:30) - This is down as a track session (1600). I am not sure if anybody will be around to unlock the track. You could risk it, or go to Coopies Lane and do 5 min efforts from the station, 2 min recovery from where you get to then 5 mins back to the station. 4-6 5 min efforts in total.
Wishing you all a very Happy Christmas,
Hamish
