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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Thursday Run
BROOK RD/HIGH RD/JOTMANS LN/APPLETON RD/WOODHAM RD/PHILMEAD RD/LOTEN RD/WATLINGTON RD/UPLANDS RD/HIGH RD/CHURCH RD/KENNETH RD/BREAD AND CHEESE/KENTS HILL RD/HIGH RD/QUEENS RD/KINGS RD/VICARAGE HILL/GREEN RD/HOPE RD/CLUB 7.4 MILES SHORTER ROUTE 5.3 MILES BROOK RD/HIGH RD/JOTMANS LN/APPLETON RD/WOODHAM RD/PHILMEAD RD/LOTEN [...]
South Essex XC League Billericay R C
Weald Park Country Park CM14 5QS 10.00 am Start
Tuesday Efforts
DUNCAN, PAUL, STEVE AND NICK 1 mile warm up/ Random efforts of between 1 minute and 6 minutes with 50% effort time recovery/ regroup. Total effort time of 18-20 minutes/ 1 mile cool down. Using [...]
Thursday Run
HOPE RD/HIGH RD/VICARAGE HILL/BENFLEET RD/LONDON RD/WOODFIELD/RD/SCRUB LANE/NEW RD/KILN ROAD/SHIPWRIGHTS DRIVE/BENFLEET ROAD/ESSEX WAY/CLUB. 7.9 MILES SHORTER ROUTE 5.2 MILES BROOK RD/HIGH RD/VICARAGE HILL/RD/KILN RD/SHIPWRIGHTS DR/BENFLEET RD/ ESSEX WAY/HIGH RD/HOPE RD/CLUB
Tuesday Efforts
STEVE, PAUL, DUNCAN AND NICK ZIG-ZAGS JAMES Snakes and ladders IAN 1 mile & 1/2 mile reps BOBBY
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