Group Paced Run 5th February - Stapleford Lane

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Woolly
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Group Paced Run 5th February - Stapleford Lane

Postby Woolly » Mon Feb 02, 2015 1:21 pm

[b]6.7 Miles [/b]



To Wilsthorpe Road island (Eaton Farm pub) – Right Derby Road – To L.E – Pass ‘Wiko’ store – Over the Railway bridge, Nottingham Road – Left Cleveland avenue - cross playing fields cut through to carrfields avenue – To Traffic light’s – up Stapleford Lane – Crossover ‘A52’ roundabout – Up Toton Lane – Left New Eaton Street - Left Brookhill Street – Left Station Road – To Sandiacre Light’s – Left Longmoor Lane – Pass College Street mini roundabout – Longmoor Road – Round the bend, Petersham Road and head back.



http://www.gmap-pedometer.com/?r=6527179



This is a grouped pace tempo run which is just a bit faster than an easy run but not like you are racing, working together groups or pairs for a target pace.

Go for it so you can feel the effort but still almost hold a conversation!!! Or just a few words!!

For those that are new to the tempo run idea consider your 10k recent race time, what you want to target? This will help you improve and bring consistency into your running.

With improvements over the winter to see if you can step up the groups, moving up or down the groups depending on how you feel on the night, helping others along the way.



GROUP A : (7:00min pace)

GROUP B : (7:30min pace)

GROUP C: (8:00min pace)

GROUP D: (8:30min pace)

GROUP E: (9:00min pace)

GROUP F: (9:30 min pace)

GROUP G: (10.00 min pace)



IMPORTANT

We will need volunteers to take a group on the night.

The rule is to attempt to do keep the group together to the end at the pace.

Also on the night if we don't get anybody to take a group on then we shall skip that group.



Please take care and look after each other.
Rachel Argent, Club Secretary

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Woolly
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Joined: Fri Aug 13, 2010 8:25 am

Re: Group Paced Run 5th February - Stapleford Lane

Postby Woolly » Thu Feb 05, 2015 9:31 am

Pick your pace and work together tonight, sneaked in a hill but a nice downhill after.

It is often harder to pace on undulating routes, if you have a technical gps watch try using the average pace overall.

Guaranteed if you do slow a little up the hill but keep the motion going all the way onto the straight, you will catch up the time on the down.



I'm not down tonight so enjoy all.
Rachel Argent, Club Secretary

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steph
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Re: Group Paced Run 5th February - Stapleford Lane

Postby steph » Thu Feb 05, 2015 11:45 am

Miles in the winter, smiles in the summer!
'Vite, très vite!'


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