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.
| Date | Session | Notes |
|---|---|---|
| 07/10/2019 | 5 x 5 Lakeside Efforts | Wu, 5 x (5e 2r), cd |
| 14/10/2019 | Loughton Hills | Effort up, easy down |
| 21/10/2019 | Teardrop Progressive Lamp posts | 3 + 1, 4 + 2, 5 + 2, out + back |
| 28/10/2019 | City Centre Time Trial | 4.5k Time Trial |
| 04/11/2019 | 1,2,1,2 Efforts | Wu, 8x(1e 1r 2e 1r), cd |
| 11/11/2019 | Undulating Loop | 3 or 4 repeats Clockwise and Anticlockwise |
| 18/11/2019 | 1, 3, 5, 3, 5, 1 Efforts | Wu, 1e 1r 3e 1r 5e 2r 3e 1r 5e 2r 3e 1r 1e r, e, cd |
| 25/11/2019 | Tongwell Lake Tempos | Tempo lap, recover, repeat |
| 02/12/2019 | 12 x 2 efforts | Wu, 12x(2e 1r), cd |
| 09/12/2019 | Loughton Hills | Effort up, rest, effort down |
| 16/12/2019 | Furzton Lake Efforts | TBC |
| 23/12/2019 | Teardrop Out and Backs | Wu, 2x(2e 30r 2e 2r, 3e 1r 3e 2r), r, e, cd |
| 30/12/2019 | 6,5,4,3,2,1 Efforts | Wu, 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.