Monday's session is at Chatelherault, so do please follow the usual arrangements for filling in the training registration form so we know who is coming and who to wait for.
This week's session is that old favourite, the Chatelherault uphill fartlek session. The purpose of this session is to focus a little on strength (the uphill bit) and a little on threshold (the effort to be put in on the uphills). Each time your pack reaches an uphill section that is more than 10 metres long, increase the effort to threshold effort (i.e. comfortably hard and sustainable for an hour if you had to). On reaching the top of each hill, ease back to an easy conversational pace, slow enough for those dropping off the back of your pack to catch-up. The first hill for the efforts is when you cross the first, big stone bridge and go through the narrow gate onto the trail on the other side of the gorge. The last hill is just before you descend the steep steps you ran up at the beginning of the lap. Run easy down that hill and back to the start/finish.
Alan
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