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Timed Pyramid 1 - 5 - 1 on rugby field
Timed Pyramid 1 - 5 - 1 on rugby field
July 2, 2024 @ 10:00 - 11:00
Efforts of 1m up to 5 then down to 1
60s easy between each, 2 minutes after the middle 5.
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Short Hills - 12 x 250m
Short Hills - 12 x 250m
July 2, 2024 @ 18:30 - 19:30
250m hill rep from the BMX corner up along the tree line to the top.
Recovery back down the central path to the start.
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4
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5 x hilly reps (1k,700m or 600m per rep) 3 min rec. Old Down then COFFEE to celebrate Pete's 60th
5 x hilly reps (1k,700m or 600m per rep) 3 min rec. Old Down then COFFEE to celebrate Pete's 60th
July 4, 2024 @ 10:00 - 11:00
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8/4/2/1
8/4/2/1
July 4, 2024 @ 18:30 - 19:30
1 x 800 fast , 800 easy
2 x 400 fast , 400 easy
4 x 200 fast , 200 easy
8 x 100 fast , 100 easy
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5
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6
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7
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9
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6 x tree pyramids, Berni Field
6 x tree pyramids, Berni Field
July 9, 2024 @ 10:00 - 11:00
Miller & Carter Basingstoke, Down Grange Cottages, Winchester Rd, Basingstoke RG22 4ET, UK
6 x pyramids using Berni Field trees, 60 sec recovery
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4 or 5 x 1km (200 recovery)
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10
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11
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2 x 4min(800) with 1 min rec, 4 x 2min(400) with 1min rec, 8 x 1min(200) 30sec rec. rugby field, Down Grange.
2 x 4min(800) with 1 min rec, 4 x 2min(400) with 1min rec, 8 x 1min(200) 30sec rec. rugby field, Down Grange.
July 11, 2024 @ 10:00 - 11:00
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Mob Match (Overton)
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12
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13
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14
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15
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16
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4 x 5min, 3 min recovery. Berni Field
4 x 5min, 3 min recovery. Berni Field
July 16, 2024 @ 10:00 - 11:00
5 minutes at Park Run race pace. Meet at Down Grange (usual place - car park)
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6-8 x 600m at 10k pace
6-8 x 600m at 10k pace
July 16, 2024 @ 18:30 - 19:30
Shorter loop in Berni field
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17
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18
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20 x 30 sec steep hills, walk back recovery on Old Down
20 x 30 sec steep hills, walk back recovery on Old Down
July 18, 2024 @ 10:00 - 11:00
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All groups: Club Handicap (Cliddesden Route)
All groups: Club Handicap (Cliddesden Route)
July 18, 2024 @ 17:30 - 18:30
Every runner has a start time that is determined such that we should all finish together after the 4.8 mile run! A (sort of) reverse race. If you have not been given a start time please contact Tim Fowler. Meet at the M3 bridge on Garlic Lane.
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19
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20
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21
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22
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23
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Rolling minutes - Rugby field, Down Grange
Rolling minutes - Rugby field, Down Grange
July 23, 2024 @ 10:00 - 11:00
Rolling minutes are timed out and back efforts.
60s out, 30s rest, 60s back.
You should return to the start point after 2 reps.
2 x (10 reps - 5 out, 5 back).
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"Unofficial" 10k Champs at Thruxton
"Unofficial" 10k Champs at Thruxton
July 23, 2024 @ 18:30 - 20:30
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20 x Paarlauf
20 x Paarlauf
July 23, 2024 @ 18:30 - 19:30
Hard pace, but consistent for all 20 efforts. Teams of 2 selected by the coach, each running 300m approx (half of rugby pitch)
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24
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25
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10 x 90 sec gradual hill - Old Down, Kempshott
10 x 90 sec gradual hill - Old Down, Kempshott
July 25, 2024 @ 10:00 - 11:00
. Meet at the Old Down traffic lights
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3 or 4 x 1k reps, 200 recovery
3 or 4 x 1k reps, 200 recovery
July 25, 2024 @ 17:30 - 18:30
3 or 4 x 1km reps, with 200m easy recovery
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26
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27
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28
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30
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6/8/10 x 300 @ 5k pace, 100 jog,walk rec - Down Grange rugby field
6/8/10 x 300 @ 5k pace, 100 jog,walk rec - Down Grange rugby field
July 30, 2024 @ 10:00 - 11:00
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5 x 800 then 3 x 300
5 x 800 then 3 x 300
July 30, 2024 @ 17:30 - 18:30
200m recovery after each 800. Then a 3 minute recovery before the final 3 x 300.
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Autumn Mara Wk 1 - Strides
Autumn Mara Wk 1 - Strides
July 30, 2024 @ 18:30 - 19:30
8 - 10 x 100 strides
600m loop, rest of the run at MLR pace
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