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Training and Racing Tuesday 22 February - Sunday 27 February 2005
Tuesday 22 February - 6:30 pm - Nottingham Tennis Centre
Bramcote Route for a 10, 9 or 8 mile training session. There are two options. Coach Henderson and Ben are doing a variable steady-state run and Gary McMahon is doing a 8 mile heart rate fartlek.

The tempo run will be structured along the lines of a Daniel's cruise intervals session. Essentially this involves breaking up a typical tempo run, which is usually ~25min @ 10M - 1/2 marathon race pace* into several segments separated by short rests. We're thinking 3 x 10 min with 2 min recoveries or 5 x 6 min with 1 min recoveries following a substantial warm-up (~25-30 min) and followed by a decent cool-down (~10-15 min).

*(if you're using a HR monitor, tempo pace equates to ~85% WHR, where 85% WHR = max HR - min HR * 0.85 + min HR e.g. for a runner with a max of 200 bpm, resting of 40bpm, you'd get 200-40*0.85+40 = 176bpm)

Thursday 24 February - 6:30pm - Tennis Centre
9 miles over a course to be suggested on Tuesday. (Watch this space)

Saturday 26 February - 9:00am - St. Leonard's Drive, Wollaton (Park)
University and Park run of 1 hour, 7.5 miles.

Sunday 27 February - 9:00am - Nottingham Tennis Centre
20 miles with shortcuts for those that need them. A flat course along the river, to Holme Pierrepont back along the river and canal to Beeston. Ben and Gary are leaving the Tennis Centre at 8:40am for an additional few miles.

Do's
7pm Saturday 26 February: Dinner at Scruffy's Derby Road. contact Andy T for table booking. 12 booked so far.

Upcoming Races
9am 26 February: Belvoir Challenge 15 & 26 miles. http://www.belvoirchallenge.fsnet.co.uk/ [Entries should be in now

12 noon 26 February: FELLDANCER NOON STONE FELL RACE. AM. 9m/2300' . £4 - includes the legendary and universally renowned Top Brink Chip Butty. Teams free. ER/NS/PM. Over 18. Records: 63.57 A.Wrench 1994; f. 80.35 T.Sloan 1995. No training over the race route, please. Details: Andrew Horsfall, 87 Bacup Road, Todmorden, Lancashire, OL14 7HG. Tel: 01706 818623. Email: andrew.caite@easicom.com
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