Chris Elson’s Sessions for December 2010

Tuesday 30th Nov

The Bridge Inn has been cancelled as part of the course is frozen and is unlikely to thaw in time so Chris will be at Coombe Dingle – session to be announced.

Thursday 2nd December
Please be ready to start the session having done a warm up with a few sprint/strides at session pace y 7.15, (7.10 on the pavilion clock) between the rugby and hockey pitch. The session is light because many people will be doing the Gwent League race at Blaize on Saturday 4th Dec. 1300 finishing at the Canford Cemetery end of the ground rec 400m jog round outside rugby for the faster group and
1200m rec 130m jog straight back to the start for the slower group,  2 X 900m/800 faster (rec, 150/120) slower group, 4 X 350/320 faster slower.

Tuesday 7th Dec 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.
2100 that 4’s laps finishing at the Canford Cemetery end of the ground rec 400m jog round outside the rugby pitch for everybody. 1300 finishing at the Canford Cemetery end of the ground rec 400m jog round outside the rugby pitch for the faster group and 1200m rec 130m jog straight back to the
start for the slower group, 700/600 flat out jog back to start for final 1300/1200 easing in to it.

Thursday 9th Dec
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. This is a session to get your speed up.
6 ( 480/440 faster slower group jog down to white light for 350m/320) rec 90 secs)

Tuesday 14th Dec
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.

Two sets of 3 X 900m/800m faster slower group 150/120 jog back to start recovery with 400m/300m slow jog – about 2.5 mins recovery between sets.

Thursday 16th Dec
Anticipating that we may not have lights, – the road miles (well OK 1.06 miles). Meet by the big tree at the South end of the pavilion at 7.05 and jog the mile or so right down Coombe Lane and left along Bell Barn Road to the steps at on Sea Mills Lane.  Chris will take his car so athletes can keep their kit
on until the last minute and put it the boot.

It’s 3 or 4 X 1.06 miles along Sea Mills Lane, 3rd left up Druid Stoke Lane and left again down Shirehampton Road to Cedar Park where Chris will be.
Recovery – 2 mins if Chris can get down to the start fast enough. The faster group will start several minutes behind the slower groups on the first effort!

Sunday 19th December

11.00 am The Downs Christmas handicap starting about 400m from the cafe. The handicap is based on 5K times so if you want to run let Chris know so he can tell Mike Down who will work out your handicap. It’s about 3 miles.

No fees, but bring a prize if you want to go to Goodies and prize giving at Ali Hurford’s house in Clifton afterwards.

Tuesday 21 st December – the Winter Solstice Run.

Sneyd Park meet at the junction of Hazelwood Road and Church Road just after 7 for a session that
includes some hills. Chris will go down to Coombe Dingle and pick up anybody who arrives there by 7 and take them up to the circuit.

Thursday 30th December
Chris’s Christmas Cracker. The last run of the year? Followed by mulledwine/mince pies and a healthy salad for those in need at 14 Belevedere Road, Redland, Bristol BS6 7JQ.
Meet at 10.55 at Stoke Lodge. 3 or 4 X 1 miles – might need spikes.

Please let Chris know if you (plus or minus partner) are coming to the social gathering, run or not to get some idea of numbers.

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