Training w/c 18/01/21

Training for the week commencing:  11th January 2021
I have permission from the council to set out a cross country/trail course on the waste land between the Gateway track and the new junior school. I’ll set it up in the next few days with markers. Those of you who like trail/ country running could use it for interval training. I’m just trying to provide a little variety and something different. Please don’t run the on field first then transfer mud onto the track. Warm up on the clean track first. 

Monday 18th January:
10 mins warm up.  4 x 4 mins strong, smooth running/ 1 min recovery. 10 mins cool down.
Tuesday 19th January:
Zoom core training with Adrian, 20/30 minutes:

Click Here for Zoom Training

Wednesday 20th January:
10 mins warm up. 10 x 30 secs hard, brisk pace / 1 min steady pace recovery.  10 mins cool down. 

Weekend long run:
65 mins   including  2 x 5 mins @ 10 mile pace effort, 10 minutes apart fitted in the middle. Working hard on a couple of long hills will have the same effect.

Next Championship Race: No 2 Virtual Ormesby cross country.
Thursday 21st to Sunday 24th January 2021. – Full details to follow in a separate email.
Alison and Andy have measured this one out for us, thanks to you both.
Total distance. 3.04 miles, out and back.  This time there are no markers. You have a map and course description and it’s easy to follow. It’s short enough to check out before you race in your warm ups.
The course is wet, muddy and quite a challenge. The shorter distance should encourage everyone to take part. 
The turn around point is the large Ash tree just beyond the last wooden railings on the narrow section of the course.   
For those living in Thirsk it is close enough to run to and use as a warm up. 
There is room to park a few cars but please keep them well apart and do not gather, no one living in Thirsk should need to drive to the start. 
You are less likely to meet anyone if you go at quieter times. ie. early or later in the day and maybe choose the week days.
You don’t have to meet anyone so please run alone where possible.
 Members who live in Northallerton, Ripon and further afield please choose a muddy cross country trail and cover the same distance.(3.04 miles)  Backwards and forwards over the same track will do. It’s better to take part safely and close to home. These are difficult times so make do with what we have. Post your times to Adrian just the same. 

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