Training

All Monday night training sessions are based on approximately 20 minutes of hard physical effort, with 15 minute warm up and warm down.

Monday 12/07/2010	Tear drop lake efforts (6-8 in pairs)
Monday 19/07/2010	Pyramid intervals 1,2,3,4,4,3,2,1 min E, 2 min R
Monday 26/07/2010	Lodge lake x 4
Monday 02/08/2010	Town centre time trial ~ 5km. Watches required
Monday 09/08/2010	Pyramid lampposts
Monday 16/08/2010	Hills
Monday 23/08/2010	Town centre time trial ~ 5km. Watches required
Monday 30/08/2010	No session - bank holiday
Monday 06/09/2010	7, 6, 5, 3 min E, 3 min R – Westcroft – EV –Furzton loop
Monday 13/09/2010	Hills
Monday 20/09/2010	Out / back efforts (1.5 mins out, 30s R, 1.5 mins back) x 7
Monday 27/09/2010	2 min E, 1 min R, x10 along V4
Monday 04/10/2010	Town centre time trial ~ 5km. Watches required
Monday 11/10/2010	3 min E, 1.5 min R x 6
Monday 18/10/2010	Hills
Monday 25/10/2010	Pyramid lampposts

All Wednesday night training sessions involve a 70 minute run cover up to 10k on and off road (approximately).

Shenley Striders