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Training at a glance:
Tuesday - 6:30-8 Bar End Track - grass session
Wednesday - 6:45 River Park - social Run
Thursday - 6:45-8 Bar End Track - tempo run and social runs
Saturday - 8:00 River Park - long run (check with Coaches)
Saturday - 9:30 Farley Mount (check with Coaches)
Sunday - various runs - speak to coaches

 

Sunday
Jul262015

ENDURANCE TRAINING -TUESDAY 28TH.JULY

 

Meet at track for warm up , club chat at 6.50 pm. followed by drills with Lou , then session starts @ 7.05 .

Session : 4 Sets of : 1K on grass ( Threshold) , followed by 400m.( hard) on track .

75 second recovery between sets .

Marathoners ; 6 Sets

Next 4 Weeks ;

WK.1 800's

WK.2 Magic Mile + Threshold

WK.3 Hills +reps

WK.4 Hills + reps

Thursday Threshold :

10 Mins , 5mins , 5 mins , 5 mins , 10 mins. ( 2 min . jog between )

Alan Coveney

Sunday
Jul192015

ENDURANCE TRAINING- TUESDAY JULY 21ST.

 

Meet at track for warm up , club chat at 6.50pm . followed by drills with Lou .Session starts at 7.05 pm.

TRAINING ;

2 Sets of :

5 mins Threshold on grass , then 5 x 400 (rec. 60 secs.)

2Mins between .

Next 4 weeks :

WK.1 . Sets of 1K + 400's

WK. 2. 800 's

WK.3 . Magic Mile + Threshold

WK.4 . Hills + reps

 

Alan Coveney

Saturday
Jul112015

ENDURANCE TRAINING-TUESDAY 14TH. JUNE

Meet at track for warm up .Meet for club chat  at 6.50pm. followed by Drills with Lou . Session starts at 7.05 pm.

Endurance : Total of 15 x 400 's in sets.

Set of 5 ,then 4 ,then 3 ,then 2 , then 1 ( Rec. 60 secs between 400's )

2Mins rec. between sets .

Complete Session only for fully fit runners.

NEXT 4 WEEKS :

WK.1     Threshold plus 400's

WK .2    Sets of 1K plus 400's

WK.3     800 'S

WK .4    Magic mile plus threshold

THURSDAY THRESHOLD :

6 X 5 Mins ( 2 Min jog between )

Alan Coveney

Sunday
Jul052015

ENDURANCE TRAINING -TUESDAY JULY 7TH.

 

Meet at track for warm up .Club chat at 6.50pm.Drills follows.Session starts at 7.05pm.

Endurance :

5 Mins Threshold on grass

Then 10 x 400's ( 60 Rec. )

Next 4 Weeks :

WK.1. 15 x 400 . In sets of 5 ,4 , 3 , 2, 1 ( 60 Rec. in each set )

2 Mins between Sets

WK.2  5 Mins Threshold  -then 400 sets

WK.3 Sets of 1k + 400

WK.4  800'S

Thursday Threshold resumes soon

Alan Coveney

Friday
Jul032015

Harestock Handicap - 2nd July 2015

On another great night in the 2015 Handicap series we had 22 runners of whom 14 managed to meet or beat their handicaps and no fewer than 13 runners passed the post during the "blanket finish" (ie within 15 secs of par).  We had one absolute newbie - Tom Craggs - of whom more later and welcomed Lucy Elliott on her first handicap outng of the year, again more later.

Our winner on the night was Rhian Harrison showing massive improvement in her 2nd handicap outing and leading the race from start to finish....even the fast finishing Lucy Elliott couldn't quite catch her.   Rhian continues our amazing record of having a different winner each month this year.....it could be you next time.

full results of the July race are here

On a great night for fast running we were treated to a new course records for both men and ladies.
Tom Craggs showed fine form to set a new mark of 5'50 on his event debut, now he knows the route there is more to come there. Lucy Elliott similarly looked very sharp in bettering her own previous best to set a new ladies record of 6'12, I fancy there is more to come there too. In total we had 9 runners under the 7 minute target including Lloyd Dickson getting his name on the honours board for the first time with 7'00 dead.  
The full honours board is here 

The overall standings are a moving picture with each event throwing up a new cocktail of scores and discards....there is yet no clear leader this year but in the July snapshot Steve Oliver heads the standings with Charlie Hoskins and James Moore close behind. 

The next race in the 2015 handicap series will be on the first Thursday of the month....the 6th August.  Meet at the track 18.45 for 19.00