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Training and Racing Tuesday 1 February - Sunday 6 February 2005
Tuesday 1 February - 6:30 pm - Nottingham Tennis Centre
10 mile, Wilford at various paces including easy 10 mile run at 65% - 75% effort and the option of a 7.5 mile short-cut. Geoff's Group as usual though figure of 8 to enable me to drop out if foot problem recurs.

Coach Henderson has proposed that we do a Tempo run (see here for details). Essentially, it involves ~30 min warm-up (less than 75% WHR), ~30 min building into ~10M race pace (~85% WHR), then ~15 min cool-down.




Thursday 3 February - 6:30pm - Tennis Centre
Easy Run, 7 Miles at 65-75%, around Wollaton or Wilford, whatever suits your need!

Coach Henderson has suggested a hill session. ~20 min warm-up, bit of tempo running then up and down a decent hill a few times (perhaps Cripp's Hill might suffice), then a decent cool-down.

Saturday 5 February 9:00am - St. Leonard's Drive, Wollaton (Park)
University and Park run of 1 hour at an easy pace, 65-75% RHR or WHR.

Sunday 6 February 9:00am - Nottingham Tennis Centre
12 to 17 mile run, to Holme Pierrepont, canal and river, back to the Tennis Centre.

Upcoming Races
6 Feb, 10am Charnwood Hills Race, Leicestershire. 12.5m/1200ft W: http://www.bowline.f9.co.uk/ E: rw@star.le.ac.uk
6 Feb, 11am Alsager 5. http://www.alsager5.co.uk/. Entry is £6(aff) to Ken Rushton, 6 Gardenholm Close, Lightwood, Stoke-on-Trent ST3 7YQ

Birthday Boy's and Girl's
2 February Ken Allen (Born on the day the Queen married)
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