Chris Elson’s Sessions from 28th September 2010

First a reminder, please remember to wear, white or fluorescent tops with the advent of sessions in the dark.

Tuesday 28th September

Chris will be at the Bridge Inn 5K directing the event as usual.

For those not doing the Bridge Inn, Mike Down will be organising a session at Coombe Dingle commencing at 7.00 p.m. (or thereabouts). (Keith Brackstone will also be at the Bridge Inn).

Thursday 30th September

As many of you know Chris will be in Ireland cheering Joanna on at the European Vets Badminton Champs.

Keith Brackstone is organising the session with Ali Hurford.

Meet at the South end of the cricket pavilion near the big tree (Coombe Dingle Sports complex, off Coombe Lane, Stoke Bishop).

Be ready to start this session having done a warm up with a few sprint/strides by 7.15, (7.10 on the pavilion clock).

The session will be a long pyramid (6 minute effort, 4 minute effort. 2 minute effort, 2 minute effort, 4 minute effort, 6 minute effort – recoveries 90 seconds, 75 seconds and a minute). Maximum of 24 minutes of hard running.

Tuesday 5th October

Be ready to start this session having done a warm up with a few sprint/strides by 7.15, (7.10 on the pavilion clock), between the rugby and hockey pitch.

1900m, rec 400 jog round outside rugby pitch back to start, 1300, rec 400m jog, 700m rec 300m jog back to start, 2 X 500m .

Thursday 7th October

With the Gwent League X-Country race on Sunday (10/10), we’ll save the 2 X 4Km road session until next Thursday (14th).

So, a mixed grill.

Again, be ready to start this session at having done a warm up with a few sprint/strides by 7.15, (7.10 on the pavilion clock) between the rugby and hockey pitch.

700m (480/440 faster slower, 300m, 700m) X 3.

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