TPRC Club Training Calendar
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11 October 2008 - 13 December 2008
Group / Leader Sub 20 Road & X/C Triathlon Core Fitness
Miles Lakin Mike Miller Pete Lambert Penny Cording / Trevor Jex
Saturday
11/10/2008		 3 * ( 1/2/3/400m + 100m jog) + 400m jog 6*50m; 4 * (1 mile + 1:45)    
Sunday
12/10/2008		 90'+      
Monday
13/10/2008		 Cross train (weights swim bike)      
Tuesday
14/10/2008		 3 * ( 5 * 180m + 60s jog) + 2:30 jog) Bevan Road Out & Back 21.5 out, 20 back    
Wednesday
15/10/2008		 Easy 40mins      
Thursday
16/10/2008		 10 miles incl. 3 laps Oak Hill Park (1.8km) with 2' jog recovery      
Friday
17/10/2008		 Rest (or easy 30 mins)      
Saturday
18/10/2008		 CL Alexandra Palace XC CL Alexandra Palace XC    
Sunday
19/10/2008		 90'+      
Monday
20/10/2008		 Cross train (weights swim bike)      
Tuesday
21/10/2008		 2 * ( 5 * (400m + 30s) + 400m jog ) Oak Hill Park 6x 800m    
Wednesday
22/10/2008		 Easy 40mins      
Thursday
23/10/2008		 10 miles with 5 * 4 min efforts      
Friday
24/10/2008		 Rest (or easy 30 mins)      
Saturday
25/10/2008		 40 mins Easy 40 mins (Race tomorrow)    
Sunday
26/10/2008		 SL Cheshunt Park XC SL Cheshunt Park XC    
Monday
27/10/2008		 Cross train (weights swim bike)      
Tuesday
28/10/2008		 8 * (400m + 1:45 jog) Northfield Road 4x 5mins Oak Hill Pk    
Wednesday
29/10/2008		 Easy 40mins      
Thursday
30/10/2008		 2 * ( 3 miles + 2' jog) Green Dragon Lane to/from Fox Lane      
Friday
31/10/2008		 Rest (or easy 30 mins)      
Saturday
01/11/2008		 6*50m; 3 * 2km - Mike's hilly loops 6*50m; 2 * (6 * Hockey pitch diag + jog rec) + 2' jog ; 20' tempo run    
Sunday
02/11/2008		 90'+      
Monday
03/11/2008		 Cross train (weights swim bike)      
Tuesday
04/11/2008		 2 * ( 3 * (800m + 60s) + 120s) Bramley Road 18x Short hills    
Wednesday
05/11/2008		 Easy 40mins      
Thursday
06/11/2008		 10 miles with 6 * 3 min efforts      
Friday
07/11/2008		 Rest (or easy 30 mins)      
Saturday
08/11/2008		 1200m 5 short hills 1000m 5*60s [30s jog] 1500m 5*60s [30s jog] 3 * ( 1/2/3/400m + 100m jog) + 400m jog    
Sunday
09/11/2008		 90'+      
Monday
10/11/2008		 Cross train (weights swim bike)      
Tuesday
11/11/2008		 5 * (1200m + 90s jog) Grange Park 5 mile tempo run    
Wednesday
12/11/2008		 Easy 40mins      
Thursday
13/11/2008		 Kenyan 10 miler ( Out in 40' back < 35')      
Friday
14/11/2008		 Rest (or easy 30 mins)      
Saturday
15/11/2008		 London XC Champs (or Easy 40mins) Easy 40mins (Race tomorrow)    
Sunday
16/11/2008		 SL Digswell XC SL Digswell XC    
Monday
17/11/2008		 Cross train (weights swim bike)      
Tuesday
18/11/2008		 3 * ( 5 * 180m + 60s jog) + 2:30 jog) Bevan Road 8x Long hills    
Wednesday
19/11/2008		 Easy 40mins      
Thursday
20/11/2008		 Steady 75 mins      
Friday
21/11/2008		 Rest (or easy 30 mins)      
Saturday
22/11/2008		 6*50m; 4 * (1 mile + 1:45) 6*50m; 3 * 2km - Mike's hilly loops / London X/C Champs P.H.Fs    
Sunday
23/11/2008		 90'+      
Monday
24/11/2008		 Cross train (weights swim bike)      
Tuesday
25/11/2008		 2 * ( 5 * (400m + 30s) + 400m jog ) Oak Hill Park 10x 400m Oak Hill Pk    
Wednesday
26/11/2008		 Easy 40mins      
Thursday
27/11/2008		 10 miles incl. 3 laps Oak Hill Park (1.8km) with 2' jog recovery      
Friday
28/11/2008		 Rest (or easy 30 mins)      
Saturday
29/11/2008		 Handicap Handicap    
Sunday
30/11/2008		 90'+      
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