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February 2019

Track D/E Pack + Lane 1

February 20 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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D/E – pack – Reducing recoveries session – Coached Track Session 3 – Packs CD+E – Reducing Recovery Lane 1 – 400m Efforts Session 1 (400m efforts) Arrive 7:15 for start or warm up

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Club Session – Humbledon Hill

February 27 @ 7:15 pm
Ashbrooke Sports Club

Session notes - Humbledon Hill session

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Track – A Pack

February 27 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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3 x 1k (60), 4 x400 (45) x 2 sets - 10k pace

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March 2019

Alnwick Castle XC

March 2
Alnwick Castle, Alnwick Pastures
Alnwick, NE66 1YU
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Alnwick Castle is the sixth and final fixture in the 2018-19 Harrier League season. Senior and vet women run at approximately 12.50pm, running two laps and a total distance of approximately 4 miles. Senior…

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Club Session – Grangetown

March 6 @ 7:15 pm
Ashbrooke Sports Club

A, C, D + E Pack - See session notes below... Grangetown R2

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Track – B Pack – Pyramid

March 6 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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Warm up 2×400 at 5K pace with 200 recovery jog 1×800 at 5K pace with 400 recovery jog 1×1600 at 5K pace with 800 recovery jog 1×800 at 5K pace with 400 recovery jog…

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Brough Law Fell Race Sunday March 10th NEMAA

March 10 @ 8:00 am - 5:00 pm

not many details on website - couldn't find address for start even!!! don't get lost if you enter   Northumberland County Council Northumberland National Park - Bulby's Wood A647 Ingram NE66 1QT

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Club Session – Tempo Run

March 13 @ 7:15 pm
Ashbrooke Sports Club

Whole Club session Tempo Run for all packs   Details in attachment here - Tempo run_For facebook

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Club Session – Ettrick Grove

March 20 @ 7:15 pm
Ashbrooke Sports Club

Packs A, B, D and E. See session notes below... Ettrick Grove R1

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Track = C Pack – Bends and Straights / Lane 1 – 1k efforts

March 20 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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C Pack - Fuly coached session.  Various efforts and drills Lane 1 - 6 x 1k efforts at sub 10k pace - 200m jog recovery See pacing notes below... Pacing 1k repeats

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