Thursday run sessions

[Steve Wilcox]

So it seems that the fire of competition has been rekindled in some of us, therefore no excuses for not attending this Thursday evenings session will be accepted - no big fires Jim, and no major, er, horses hoof divots needing repaired Dek.

I've calculated some speed session times based on everyones run splits at Stirling, so I'd like to try this out with as many vict volunteers as possible.

Emma, if your friend wishes to come, could you tell me her name again (sorry, it must be age) and I'll sort out a speed session time for her too.

Cheers
Steve

[Dek]

Steve, That's the worst run split I've had in over a year. So its on for Thurs and get ones finger out. Cheers mate.

[Steve Wilcox]

Dek, or anyone else, if you think your Stirling run split is unrepresentative, PM me your PB and I'll recalculate.

[and9rich]

My PB for 5k would be around 21mins or 42min for 10k. I hope to be there thursday. cheers steve

Andy

[Steve Wilcox]

Brilliant Andy, thanks. I was just thinking that I needed to ask you for that info.

[Jim]

Hi Steve

I ll be there on Thursday. Need to up my game now that Im so close to Dek and Stevie A. There is no way that they are going to rest now the competition is hotting up.

Jim

[shonabel]

Sorry I won't make it Steve as I need all the help I can with my running - got to keep ahead of my husband - 45 secs not much of a lead!

He's now a man on a mission, the Tri bug has kicked in!!!!

Next week hopefully.

Shona

[Steve Wilcox]

Hi everyone,
I'm at a conference this week and won't make training on Thursday, so here's a set for those going.

Warm-up:
2 laps jogging. Make 2nd lap a bit quicker than first.

High knees and high heel excercises

main session:
1 lap at "speed time" (see below), 1 minute rest
repeat above 8 times

3 laps in order medium pace, fast pace, slow pace

Cool-down:
2 laps jogging, 2nd lap getting progressively slower

Name	Run	400m Speed
Emma Panpher	00:33:06	00:02:23
Lindsay Arnott	00:32:09	00:02:18
Yvonne Mcdonald	00:32:02	00:02:18
Morrison Jules	00:31:03	00:02:14
Shona Ferguson	00:30:35	00:02:12
Charlene Cantwell	00:15:08	00:02:10
Tanya Hay	00:29:52	00:02:09
Cathy McD	00:29:05	00:02:05
John Rough	00:28:32	00:02:03
Annette Welch	00:14:10	00:02:02
Julie King	00:27:35	00:01:59
Steve Annandale	00:26:35	00:01:54
Greig Henderson	00:26:28	00:01:54
Derek Belford	00:25:35	00:01:50
Neil	00:11:54	00:01:42
Jim King	00:23:37	00:01:42
Angus Baird	00:22:46	00:01:38
Robert Connolly	00:21:52	00:01:34
Ross	00:22:00	00:01:34
Derek Halley	00:21:52	00:01:34
Andy R	00:21:00	00:01:32

[charliebook]

Thanks for this Steve

Are there many people going tonight?

[and9rich]

I'm going to the circus!!! Sorry

[charliebook]

Jun 17, 2010 13:13:27 GMT and9rich said:

I'm going to the circus!!! Sorry

is that some tri lingo i have not heard of before? ;D

[and9rich]

Sadly not big tent on the south inch. clowns, juggling disappearing women in lycra. Hang on? that sounds like my cycling ability women passing me and diappearing into the distance.

[charliebook]

Jun 18, 2010 12:04:29 GMT and9rich said:

Sadly not big tent on the south inch. clowns, juggling disappearing women in lycra. Hang on? that sounds like my cycling ability women passing me and diappearing into the distance.

so you have now invented your new tri lingo! ;D hope the circus was worth missing a thrilling session last night

[Steve Wilcox]

Andy,
I thought you meant you were performing in the circus!

[and9rich]

I did! long story and I'll tell it at track on thursday.