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| The start |
At 8.00am the weather looked bad but by 9.00am it had cleared up and 15 hardy runners left the warmth of a comfortable bed as the lure of 'speed work and hill work' was just too tempting. Those that did not come along will not appreciate what they missed.... well, here is a summary ...
- a warm up
- a gentle run along the Middlewood Way
- a speed pyramid
- a paced 1km run
- a bit more steady running
- a few hill reps
- a gentle run back
- some stretching
- and for some a tea/cake!
There was a good deal of good running today especially in the 'paced kilometre' - we had people doing 7, 8 9 & 10 minute miles - RESPECT!
Well done - to you all and maybe you can slip a few '30 second speed bursts' into your normal weekly runs.
Keep running!
Neil
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| recovery jog after 30 second speed burst |
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| Recovery after 45 speed burst |
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| Recovery on the Middlewood |
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| Philip and Gemma at the end of 1km at 7 min/mile! |
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| Speedy Mel ... |
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| A quick rest after the paced 1km |
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| Oak Lane - Louise ready for a 'Makeover' |
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| Shiny Shoes Jordan following Margaret |
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| Oak Lane loop-backs |
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| Gemma and Savitri |
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| Oak Lane |
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| Recovery after hill reps |
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| ... on the way back |
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| The end - good effort! |
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