Monday, 27 May 2013

The Week Ahead 27 May 2013

Coach Mike leads an 8 (DEF groups) or 10 (ABC groups) X 400 metres Effort session on Tuesday (Bill Bewg is MC). Your Effort pace will be 10 seconds faster than your 5k mile race pace.
Recovery is 400 metres jog.

Effort Recommendations:
Pace Group/ Mile Pace/ Lap Pace/ Effort Pace
        A            6.12        93 (1.33) 83 (1.23)
        B            6.26        97 (1.37) 87 (1.27)
        C           7.00        105 (1.45) 95 (1.35)
        D           7.43       116 (1.56) 106 (1.46)
        E            8.27       127 (2.07) 117 (1.57)
        F            8.51       133 (2.13) 123 (2.03)
Actual calculation if required for "to the second effort pace" is (5K mile pace / 4) - 10 seconds

The final Club Handicap on Thursday in Chep Pk Wd as usual. Watch out for Vanessa's posting for your start time.

And finally we have three teams in Sunday's Rack Raid. Good luck if you're running, and if not your support will be most welcome. When and where to watch are on:
http://fairwater-cwmbran-runners.org.uk/content/rack-raid

5 comments:

  1. Is it just me or is this 'Speed session' a load of gobbledegook ?

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  2. Bit harsh?! Looks like a great session Mike!

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  3. Bit harsh?! Looks like a great session Mike!

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  4. it's the calculation description that is confusing - read it a few times myself. 400s - always a good session. Enjoy it everyone!

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  5. Worked well on the night for 'C' group. We were within 5 secs of target on most laps

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