Tuesday Efforts
DUNCAN, PAUL, STEVE AND NICK Mile warm up/Grosvenor Rd/Mill Hill - Hill Circuits – 4 or 5 x(650m/300m jog rec)/ Mile cool down JAMES Fartlek. 2 x 1,2,3,2,1 minutes all off 1 minute. IAN 2x(1km/2 [...]
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Thursday Run
BROOK RD/HIGH RD/THUNDERSLY PARK RD/UNDERHILL/MOUNT RD/FERNLEARD/HILLRD/CLARENCE RD /CLIFTON AVE/HIGH RD/A13/BREAD AND CHEESE/KILN RD/BENFLEET RD/ESSEX WAY/CLUB 7.5 MILES SHORTER ROUTE 5.3 MILES BROOK RD/HIGH RD/THUNDERSLY PARK RD/UNDERHILL /MOUNT RD/FERNLEA RD/HILL RD/CLARENCE RD N/ CLIFTON AVE/HIGH RD/TARPOTS/CHURCH [...]
Tuesday Efforts
DUNCAN, PAUL, STEVE AND NICK Bird Estate 1000M/800/600M/1000M/800M/600M Pyramid Efforts with 2-3 min recovery JAMES Fernlea loop fartlek IAN 2x(4-5x600m/90s) BOBBY
Thursday Run
HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/SHIPWRIGHTS KILN RD/KENNETH RD/CHURCH RD/MANOR RD/ WOODSIDE/RUSHBOTTOM LN/TARPOTS/HIGH RD/BROOK RD 7.6 MILES SHORTER ROUTE 5.2 MILES HOPE RD/HIGH RD/ESSEX WAY/BENFLEET RD/SHIP WRIGHTS/KILN RD/BREAD AND CHEESE/KENTS HILL/ BROOK RD
Essex XC League Great Notley
Great Notley CM77 7FS
Tuesday Efforts
DUNCAN, PAUL, STEVE AND NICK Mile warm up/ 7 x 25 sec effort hill effort with 60 sec recovery x 3 (using River View, Sidwell and Mill Hill)/ 1 mile cool down. JAMES Kenyan hills [...]
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