Snr Endurance Review & Training suggestions for next 2 weeks (w/c 10/10, w/c 17/10)

Hi everybody,
nTraining thoughts for the next 2 weeks below for you all.
nA big well done to all in the recent marathons, road relays and the start of the XC season with the CC6. Fabulous results and good numbers turning out. Please see the various reports on the club website.
nA quick reminder to get your entries in for the Hayling 10, Gosport half and Victory 5 for upcoming HRRL fixtures. Stubbington is predictably already full but there will be the usual withdrawals and number swaps so keep an eye out nearer the time.
nPlease also register with Parky and Charlie (all age cats from u20 upwards) if you are planning to race the Hants XC league this winter. They need your name and EA number for registration. The first match is November 12th at Aldershot with the national XC relays the weekend before and registration on the WADAC website for this. Again speak with the team managers Parky and Charlie directly if you'd like to get involved.
nTraining continues on the track 7pm meet for drills every Tuesday this autumn and Winter. We have now moved to the road on a Thursday evening for threshold and hills meeting for a 7pm start (please warm up before) at River Walk mid way along by the benches. The first Thursday of each month will of course be the Harestock Handicap replacing training for that night.
nDon’t forget your Monday night core and strength work and please register with Parky for this weekly online session.
nKeep up the good work and see you all at training.
nCoach Nick
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nW/C 10th October
nMonday - Easy runs and Core/strength with Parky 7pm
nTuesday - Track session for all 19.00 warmed up and ready for drills…4 - 8 x 1200 (75-90) @ 5k-10k pace + 3 x 400 (45).
nWednesday - easy runs
nThursday - Threshold & Hills session meet at River Walk 7pm, warmed up and ready to go
nFriday - Rest or easy run
nSaturday 45-60 mins easy OR 45 with 20 mins @ threshold on an undulating route built in.
nSunday - Long runs of 90- 2 hours road and trail
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nW/C 17th October
nMonday - Easy runs and Core/strength with Parky 7pm
nTuesday - Track session for all 19.00 warmed up and ready for drills…6 mins @ threshold (90) + 4 x 400 (45) All x 2-3 sets with 3 mins between each set
nWednesday - easy runs
nThursday - Threshold & hills session meet at River Walk 7pm
nFriday - Rest or easy run
nSaturday 45-60 mins easy OR 45 with 20-25 mins @ threshold on an undulating route built in.
nSunday - Long runs of 90- 2 hours road and trail.
nNick Andersonnick@runningwithus.com+44 (0) 7725148344
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