Shorter run due to Haldon Relays on Friday - About 8.5k.18:20 for 18:30 startCulver steps, Irishman's wall, Oke Tor, down to the military track and back to our start point.Hoping a few of you can make it.Kit to wear/bring.Trail shoes, whistle, compass, bring a rain jacket just in case, water, clothes to suit the conditions.
Fosters/Farah/steady run/Nick Holmes/Radcliffe/steady run/Rob RUssellIntervals/RE(B), 10mins easy, 1km, 2 mins rec, 4x600, 30 sec rec, 1km with strong effort, 2 mins rec,10 mins easy/Sarah
Fosters/steady run/Joanne BTFarah/steady run/NickHolmes/steady run/MaryRadcliffe/steady run/SarahCoe/CE 10mins easy,10mins tempo, 5mins easy, 10mins tempo, 5mins easy, 10mins tempo, 10 mins easy/???
Fosters/Farah/steady run/Nick Holmes/Radcliffe/steady run/EmmaIntervals/RE(B), 10mins easy, 1x very long hill (PO to Cadet hut, Cadet hut to Army camp, Army camp to Sandpits),2 mins rec, easy back/Sarah
Fosters/steady run/Joanne BTFarah/steady run/LJHolmes/steady run/MaryRadcliffe/steady run/EmmaCoe/RE(I/A) 10mins easy,1k/800m/600m/400m/200m/1k, then neg 2 mins rec,10 mins easy/???
Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/RachelIntervals/RE(B), 10mins easy, 6 long hills with string effort, 2 mins rec, 10 mins easy/Rob Russell
Ring Road run/ Lois & Robert R
Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/MaryIntervals/RE(B), 10mins easy, 2k, 2 mins rec, 4x200, 2 min rec, 800, 2 min rec, with strong effort, 10 mins easy/Sarah
Fosters/steady run/Joanne BTFarah/steady run/LJHolmes/steady run/MaryRadcliffe/steady run/Rob KellyCoe/RE(I/A) 10mins easy,3k/2k/1k at tempo all at neg 2 mins rec, 10 mins easy/???
Fosters/Farah/steady run/GarryHolmes/Radcliffe/steady run/EmmaIntervals/RE(B), 10mins easy, 2x (4x200m, 200m jog rec) 5 mins rec, with strong effort, 10 mins easy/Sarah
Fosters/steady run/LoisFarah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/EmmaCoe/CE 10mins easy,30mins tempo, 5mins easy, 10mins tempo, 10 mins easy/???
Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/Robert RIntervals/RE(B), 10mins easy, 1 mile, (2x800), 1 mile, 2 mins rec, with strong effort, 10 mins easy/Emma