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Roker Hills
November 19 @ 18:30 – 19:30
19th Nov BOL Session
Roker Hills
Warm up: turn right out of BOL, complete anticlockwise loop around SoL (1x loop for C, D & E packs / 2x loops for A&B packs), down to Wearmouth Bridge, cross over to session start point.
Pack E
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Recover down bank towards Marina.
Conduct 2 x Hill Efforts up bank to garage.
Recover down riverside path past Glass Centre to bottom of Bonnersfield Bank.
Conduct 2 x Hill Efforts up Bonnersfield Bank.
Pack D
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Continue along Roker Parade, drop down steps to Smugglers Pub.
Conduct 1 x HILL EFFORT up bank to Bungalow Cafe.
Recover down bank to Marina.
Conduct 2 x HILL EFFORTS up bank to garage.
Recover along riverside path past Glass Centre.
Conduct 3 x HILL EFFORTS half way up Bonnersfield Bank.
Pack C
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Continue along Roker Parade, drop down steps to Smugglers Pub.
Conduct 2 x HILL EFFORTS up bank to Bungalow Cafe.
Recover down bank to Marina.
Conduct 3 x HILL EFFORTS up bank to garage.
Recover along riverside path past Glass Centre.
Conduct 2 x HILL EFFORTS all the way up Bonnersfield Bank.
Pack B
Conduct 3 x HILL EFFORTS up Bonnersfield Bank.
Recover along Dame Dorothy to garage.
Conduct 3 x HILL EFFORTS up bank to garage.
Recover past Marina to bottom of Roker Bank/Smugglers Pub.
Conduct 3 x HILL EFFORTS up bank to Bungalow Cafe.
From Bus Stop opposite Queen Vic undertake MILE EFFORT to Wear Bridge.
Pack A
Conduct 3 x HILL EFFORTS up Bonnersfield Bank.
Recover along Dame Dorothy to garage.
Conduct 4 x HILL EFFORTS up bank to garage.
Recover past Marina to bottom of Roker Bank/Smugglers Pub.
Conduct 3 x HILL EFFORT up bank to Bungalow Cafe.
From Bus Stop opposite Queen Vic undertake MILE EFFORT to Wear Bridge.
All Pack Leaders can vary Nos of HILL EFFORTS to suit particular packs.