Thursday looks like it could be the best conditions of the year so far for the Auldhouse TT, which will be the last daylight one of the year unfortunately. Please register for training as normal as that registration list will form the start list for the timing. See you there.
Alan
Thanks.
Monday's session is a Threshold Monday (I know, it's usually Thursday but I've switched them due to Thursday being the final daylight Auldhouse TT of the year and a forecast for possibly the best weather conditions so far this year!).
Remember that threshold sessions only work if there is high volume (i.e. long total duration) and a very close control of the effort. The aim is for the efforts to be no more than comfortably hard with two to three words being possible throughout each rep. The session is 2 x 10 minutes with a 3 minute jog recovery. Do this session starting the first rep from the corner on the back road across from the Crutherland. Therefore the warm-up is through the glen to the Strathaven Rd and then up past the Crutherland. The first rep carries on from the corner to Leaburn Rd. Turn left and then right and climb up to the next junction and turn right. Follow this top road along the cross roads. Go straight through the cross roads and follow the road which turns right and rejoins Leaburn Rd. Turn right on Leaburn Rd and then left and down to Auldhouse Cross. Turn right at Auldhouse Cross and back to the club via Langlands.
(PS - those who were racing on Sunday, do not do this session as a rep session. Instead run it as an easy recovery run and at the point where those doing the first rep turn left on Leaburn Rd, you should turn right and then after Leaburn, turn right again and back to the club via Park Farm).
Alan
This fun triathlon is ideal if you ever wondered what a triathlon was like, Just ask all those Harriers who did it last year. If you would like to enter get in touch with Jim Holmes who will email you a form. If you don’t have Jim’s contact details then comment below and we will get you a form.
For those that don’t know this is a fun event raising money for charity, so you can do some of it or all of it or do it as a relay. It doesn’t matter if you’re a rubbish swimmer (like me) or haven’t cycled a bike in years it’s all about taking part or trying to win it if you’re competitive 😂
After a few months of high volume long reps, we step down slightly in total distance this Thursday for some slightly shorter and faster reps. The session is a step down session, the benefit of which is that in the final set, when fatigue is taking hold, the fact that each rep gets shorter allows the speed to be maintained. This has more of a training effect than when pace and form is lost towards the end of a session.
The session is 3 set of 3 minutes, 3 minutes jog recovery, 2 minutes, 2 minute jog recovery and 1 minute with 1 minute jog recovery and then straight into the second set. The 3 minute reps should be at 5k race pace/effort, the 2 minute reps slightly faster than 5k pace and the 1 minute reps at 3k race effort/pace.
The route is warm-up through the Glen to Langlands. Start the first rep at the finish line of the Auldhouse 5k and run past Langlands to Auldhouse. Go straight through Auldhouse Cross and turn right onto Shields Rd at the Kennels. Follow Shields Rd back to Greenhills Rd. Turn right and back to the Strathaven Rd and the club.
Do not go crazy on the first set as that will seem very easy. Try to hold back such that you are consistent on all 3 sets.
Alan
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| Jim Cairney - left end of front row - WHW Relay 2001 |
