Chris Elson’s February 2011 Sessions

Chris Elson – who seems to be developing a PB production line – has notified the following sessions for February 2011:

Monday 31st Jan

Steady/sustained run (5-7 miles) from Whitehall track, Johnson’s Lane, BS5 9AZ at 7.00pm. Please come along and support the club runs.

Tuesday Feb 1st

Meet at Coombe Dingle Sports Complex (Bristol University playing fields (off Coombe Lane)). A session particularly for those aiming for marathons and half-marathons in the spring. Your favourite lactic acid threshold run.
Please be warmed up having done a few strides (and some drills) by 7.10pm

2 X 4 K. The course is left along Coombe Lane, left along Stoke Lane and after about 600m left again along Abbey Road, left again along Canford Lane and after almost a mile left again back along Coombe Lane.

Thursday 3rd Feb

A pyramid. Please be ready to start the session between the the rugby & hockey pitch by 7.15 having done a warm up with some sprint/strides.

2 X 350/320 (faster/slower group) rec 90m jog – 90 secs,  2X 700/600m rec 250m jog/120, 1500m/1400m,2X 700/600m rec 250mjog/120, 2 X 350/320 (faster/slower group) rec 90m jog – 90 secs,

Monday 7th Feb

Steady/sustained run (5-7 miles) from Whitehall track, Johnson’s Lane, BS5 9AZ at 7.00pm. Please come along and support the club runs.

Tuesday 8th Feb
A 3 speed session. Please be ready to start the session between the rugby & hockey pitch by 7.15 having done a warm up with some sprint/strides.

2300m, recovery 400m round outside of rugby pitch for faster group, 150m jog back to start slower group, 1300/1200 (faster/slower group), 600m eyeballs out!, 1300m easing into to it after going flat out on previous effort.

Thursday 10th Feb

A session to get your legs turning over quickly and improve your neurological pathways. As usual please be ready to start the session between the the rugby & hockey pitch by 7.15 having done a warm up with some sprint/strides (and your drills).

5 X (500m 100m jog, 90secs rec) for faster group, 10 X 440m rec 80m jog, 90 secs slower group.

Monday 14th Feb

Steady/sustained run (5-7 miles) from Whitehall track, Johnson’s Lane, BS5 9AZ at 7.00pm.

Tuesday 15th February

With the National X-Country looming on Saturday, a grass reverse pyramid session. Again, please be ready to start the session between the the rugby & hockey pitch by 7.15 having done a warm up with some sprint/strides.

1500m recovery 400m jog round rugby pitch to start, 700/600 (faster slower group) rec 250/120 back to start, 2 X 350/320 rec 90 secs, 700/600 (faster slower group)rec 250/120 back to start, 1500m.

Thursday 17th Feb

For those not doing the National X-Country, along Coombe Lane & Bell Barn Road to the start of the “miles”) on Sea Mills Lane. 4 X 1.06 miles along Sea Mills Lane, 3rd left up the hill, left down Shirehampton Road to the finish at Cedar Park, rev 200m jog, 2 mins 30secs.

Monday 21st Feb

For those not doing the Bridge Inn, a steady/sustained run (5-7 miles) from Whitehall track, Johnson’s Lane, BS5 9AZ at 7.00pm.

Tuesday 22nd Feb

I’ll be at the Bridge Inn. Perhaps use it as a lactic acid threshold run?

Thursday 24 Feb

Hills. Meet by the tree near the cricket pavilion by 7.05pm to jog the short mile to the bottom of Parry’s Lane to the start near the entrance of Hiatt Baker Halls. 8 X 430/390/360 for the 3 groups.

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