Note, that as I will probably be on a flight at 6pm, I won't manage to update the packs. Please split the packs according to the usual "bubble" number grouping (pack A is 1 to 3, B is 4 to 5,etc).
Alan
Brancumhall and is a progression of the session from two weeks ago (that ended up being on the golf course due to snow). I'm pretty sure we will be at Brancumhall tomorrow though.
The session is 8 x 1 lap at 5k to 8k race effort. Each lap is about 800m. The recovery durations are pack dependent. For those packs that are running 5k in 22 minutes or less, the recovery is 2 minutes. For those packs running 5k in 22 to 26 minutes, the recovery is 2.5 minutes. For those packs running 5k in greater than 26 minutes, the recovery is 3 minutes. This will total about 4 miles of hard running plus recoveries and the to and from Brancumhall, hence it is great preparation for the forthcoming League and National XC's.
Alan
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