Author Archive: Mark Bower

Morning all, forms for this week are now up! Please remember to put your name down if you’re coming along. Several big groups this past couple of weeks, which means we have to provision leaders into them and can only manage that properly when we know who’s coming up front.

Track session on Tuesday is going to be:
12 x (1 min @ ~3-5K pace, 1 min recovery)
12 x (30 sec @ ~1 mile pace, 1 min recovery)

Thursday’s route is R4.

See you in the week!

Hi all, forms for this week are now up! Please remember to put your name down if you’re coming along.

Tuesday’s main session will be on the track again, and will be ~1K repeats.

Alternatively, Michael is taking a 5 – 6 mile social.

Thursday’s route is R12, which is around 6.5 miles. There’s a shortcut available, which would take it to around 3.5 miles.

See you in the week!

Evening everyone, forms for this week are up. Please remember to put your name down if you’re coming along.

Tuesday’s session is 600m reps on the track. The number of reps will vary depending on group/ability, will explain more on the night.

If you have a watch that has a lap button, this session is a good place to use it! Instead of stopping your watch, press the lap button after each rep. You will need to rest for at least one minute and this will be self timed, so not only is it useful for that, but it also splits out the data into readable chunks, so you can see exactly what pace you were doing each rep etc. If you don’t know how to program your Garmin (if that’s what you have) there is a useful page here.

On Thursday we’re going to do a new route that we’ve tried once before – it goes up past Keepmoat, into Bennetthorpe before coming back to the Dome side of town. There’s a shortcut at 4 miles for anyone who needs to take it.

See you in the week!

Good morning everyone! Forms for this week are up, please ensure your name is on them if you’re coming down.

The main session on Tuesday is 15 x (90s / 90s) on the track.
Mick is leading a social for anyone not wanting to do that.

We’re trying a new route on Thursday. It’s just over 7 miles and has shortcuts at roughly 3.5 and 5.5 miles.

See you in the week!