Training Dates

Monday night is interval training. This lasts about an hour and includes a warm up and a cool down run with hard efforts in between.

DateSessionNotes
07/10/20195 x 5 Lakeside EffortsWu, 5 x (5e 2r), cd
14/10/2019Loughton HillsEffort up, easy down
21/10/2019Teardrop Progressive Lamp posts3 + 1, 4 + 2, 5 + 2, out + back
28/10/2019City Centre Time Trial4.5k Time Trial
04/11/20191,2,1,2 EffortsWu, 8x(1e 1r 2e 1r), cd
11/11/2019Undulating Loop3 or 4 repeats Clockwise and Anticlockwise
18/11/20191, 3, 5, 3, 5, 1 EffortsWu, 1e 1r 3e 1r 5e 2r 3e 1r 5e 2r 3e 1r 1e r, e, cd
25/11/2019Tongwell Lake TemposTempo lap, recover, repeat
02/12/201912 x 2 effortsWu, 12x(2e 1r), cd
09/12/2019Loughton HillsEffort up, rest, effort down
16/12/2019Furzton Lake EffortsTBC
23/12/2019Teardrop Out and BacksWu, 2x(2e 30r 2e 2r, 3e 1r 3e 2r), r, e, cd
30/12/20196,5,4,3,2,1 EffortsWu, 6e, 2r, 5e, 2r, 4e, 2r, 3e, 2r, 2e, 2r, 1e, cd

All Wednesday night sessions involve a 70-minute run covering approximately 10km. These sessions will be run at a relaxed pace on and off road, depending on the time of year and weather conditions.