Chris Elson’s Endurance Sessions 11 to 30 November 2010

Thursday 11th November 2010
Meet at the South end of the cricket pavilion near the big tree (Coombe Dingle Sports complex, off Coombe Lane, Stoke Bishop). Please make sure you have white or fluorescent tops.

Hills on Parry’s Lane. Chris has checked for leaves – it’s OK. Be ready to jog out to the start near the entrance of Hiatt Baker Hall from the University Sports complex at 7.10 (7.05 on the Pavilion clock). Chris will take his car for athletes to put kit in. Its 7 hills and a run (not jog) down once you have picked yourselves up at the top. Faster group it’s approximately 440 metres; slower group around 390 metres.

Tuesday 16th November 2010
Please be ready to start the 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.

The session is a straight forward 7 X 700m, rec 300m jog round outside of the rugby pitch back to the start for the faster group and 7 X 600m for the slower group with a recovery 120 metre jog the back to start.

Thursday 18th November 2010
Again, please be ready to start the session having done a warm up with a few sprint/strides at session pace by 7.15, (7.10 on the pavilion clock) between the rugby and hockey pitch.

The session is a reverse pyramid. 1,700 metres finishing at the Canford Cemetery end of the ground; the recovery is a 400 metre jog round outside rugby for the faster group and 1,600m metre with a recovery of 150 metres jog back to the start for the slower group, 700m/600 faster (rec, 300/120)  slower group, 2 X 350/320 faster/slower, then back up the way 700/600, and 1700/1600.

Tuesday 23rd November 2010
Please be ready to start the session having done a warm up with a few sprint/strides by 7.15, (7.10 on the pavilion clock) at the South end of the cricket pavilion near the big tree. Its a 4K Tempo followed by
6 X 350/320 faster slower group. The 4K tempo course is turn left along Coombe Lane, Left along Stoke Lane, 600m left along Abbey Road, left along Canford Road, Left along Coombe Lane and left down the Drive to the pavilion.

Thursday 25th November 2010
Please be ready to start the session having done a warm up with a few sprint/strides at session pace by 7.15, (7.10 on the pavilion clock) between the rugby and hockey pitch.

It’s a two speed session of 3 (900/800 faster/slower group, recovery 150m and 120 straight back to the start – so a shorter than usual recovery, 480/440 rec 200m back jog back to the start) 900/800.

Chris Elson

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