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August 2019

Packs A, B and C – Gills Bridge / Panns Bank

August 21 @ 7:15 pm
Ashbrooke Sports Club

See notes...Panns Bank R1

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Track – D/E Pack + Lane 1

August 21 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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D + E Pack - Back to Front Efforts - See notes....Track Session 1 - Back to front Lane 1 - 1200's - See notes...Session 5(6x1200 10k&5k)

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Backhouse Park relays

August 28 @ 7:15 pm
Ashbrooke Sports Club

Teams of 3 relay running an approx 1.6 mile (2 loops) around Backhouse park. Mixed teams selected at random. Prizes for 1st, 2nd and 3rd Teams. Beginners have been part of winning teams for…

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September 2019

Club session – Packs B, C D and E

September 4 @ 7:15 pm
Ashbrooke Sports Club

Roker - Hill Efforts + 1 miles - See notes....Roker Hill Efforts Plus Mile R1(1)

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Track – A Pack

September 4 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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Bondarenko - See notes...Session 6. (Bondarenko)

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Club Session – Packs A, C, D and E

September 11 @ 7:15 pm
Ashbrooke Sports Club

Farringdon - 6min, 4x1min or 2min, 5x1min and repeat - See notes - Farringdon R1

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Track – B Pack – Reducing Recoveries

September 11 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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Reducing Recoveries - See notes ....Track Session 3 - Packs A + B - Reducing recovery

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XC Farringdon XC

September 14 @ 10:00 am - 4:00 pm
Farringdon

Please see Team captain / managers if you want to join in the fun

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Club Session – A, B, D and E Packs

September 18 @ 7:15 pm
Ashbrooke Sports Club

Ryhope - 5 x 5 mins at 10k pace - See notes...Ryhope - R2

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Track – C Pack and Lane 1 – 400’s

September 18 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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3 sets of 4 x 400m 1:45 rest between efforts and 1 lap jog recovery between sets Lane 1 - 4 sets as above.

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