Club Training Thursday 9th July

Thursday's session is a medium/long run in the country with a mid-run pick up to threshold effprt for a few minutes.

The route is Greenhills Rd to the fingerposts, then follow Shields Rd as far as the second turn on the right (just before the long straight which passes the kennels....). After turning right, turn first left and then just follow this road for a long way, climbing for much of it. The effort starts at the top of this climb where there is a 90 degree left turn (at Harelaw Farm) onto the road that leads back to Auldhouse Cross. Start the effort at that corner at Harelaw Farm and finish it at Auldhouse Cross. This is a distance of about 2km to sustain at threshold effort.

From Auldhouse Cross, carry straight through to Langlands and back to the club. Enjoy the run in the sun and make sure you are well hydrated before (and after) the run.

Alan

Club Training Monday 6th July - Chatelherault

Monday's Chatelherault session starts with an easy first half lap as far as the top of the log jam. From there, it is a lomg, sustained threshold effort until you reach the tarmac at the bollards at Chatelherault House. Remember that threshold should be 2 or 3 word effort and very controlled. Don't let the effort run away. This is definitely not 10k race effort!

On the training registration form, select "Training Venue" if going direct to Chatelherault for 19:30 or select "EKSC" if leaving from the sports club at 19:00.

Alan

Club Training Thursday 2nd July - Auldhouse 5k TT

It's not very July weather but in any case, it is the first Thursday of the month so time for another time trial. As always, this session is whatever you want it to be; a pace judgement test, a threshold effort; an easy first half and a blast through the second half or a new course best time. The course is such that it will never give a very fast 5k time, so that pressure is off. However, it does provide an excellent test of pace judgement and strength as the numerous ups and downs mean that this is not a constant pace effort.

Please register on the club training registration form as I will use this list as the start list and as input to timing app.

Alan