w/b 7th August

It was good for once actually making all the sessions this lat week.  Fingers crossed, I will make all the sessions this coming week prior to being away - on holiday no less! - for the following two weeks.


Plan for the week
Mon(7:30) - Hills.  Mitford Church.  10X 1:30 uphill, 2:00 to get back down to start.
Wed (6:30) - Track 5K session.  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30) - 1/2K and tempo.  3 X approx 500m efforts then tempo.  Route – Allery Bank to level crossing.  1st effort level crossing to Park House.  Track to Guidepost road.  2nd effort to Hepscott Red House.  Down to junction and hard left.  3rd effort to farm track on right.  To Shadfen.  Short tempo - Tempo Shadfen to Jewson’s (1.4m).  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).  


As things stand, I may try to take Thursday and do the short tempo, since I may try do a long run on Friday before I disappear on holiday. 


This is the end of the current schedule.  Traditionally I leave you to your own devises while I'm away, to either just have a couple of easy weeks if you have been training consistently hard.  If you have not been and you are wanting to do some efforts, then I suggest that you pick sessions off the existing schedule which is up in the club house.  I will put together a new schedule and circulate (hopefully) on the 27th August.  NB - the 28th is a Bank Holiday, so the run that night will be earlier than the usual 7:30 pm slot.  On recent Bank Holidays, I think we have met at 5:30 or 6.  If you want to run with the group on the 28th, let me know and what time would be good for you.


Enjoy the rest of the summer!