Thursday Run
CANVEY SEA WALL 6 .75 MILES CANVEY SEA WALL/ FOOTPATH THROUGH TO NORDLAND RD/ NORDLAND RD/BRANDENBURG RD/ SEAWALL /CLUB FOR SHORTER ROUTE, RETURN WHEN READY
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Tuesday Efforts
1, DUNCAN, GRAHAM, STEVE AND NICK Flat 2 minute efforts with diminishing recoveries 1 mile warm up/ 7 x 2 min efforts with standing recoveries of 90/60/30/90/60/30/ 1 mile cool down. 2, JAMES TRACK 10-12 [...]
Thursday Run
BALL BREAKER 5.3 MILES BROOK RD/KENTS HILL RD/CLIFTON AVE/CLARENCE RD/NORTH/HILL RD/SOUTHWELL RD/MOUNT RD/HILL RD/CLARENCE RD NORTH//THUNDERSLEY PARK RD/HIGH RD/QUEENS RD/ALEXANDRA RD/HILLSIDE RD/KINGS RD/VICARAGE HILL/ESSEX WAY/HIGH RD/VICARAGE HILL/KINGS RD/ AND REST
Tuesday Efforts
1, DUNCAN, GRAHAM, STEVE AND NICK Hill Efforts 1 mile warm up/ 25 sec effort with 60 sec jog return, 3 sets of 7 using 3 different hills on The Downs/ 1 mile cool down. [...]
Thursday Run
LEIGH STATION AND BACK 8.5 MILES SHORTER ROUTE 4.85 MILES Use railway crossing half across The Downs
Tueday Efforts
1, DUNCAN, GRAHAM, STEVE AND NICK Flat or slightly undulating Efforts 1 mile warm up/ 6- 8 1 K efforts with 3 min standing recovery ideally off road such as gravel paths on the Downs/ [...]
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