December 2014 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Tues Kenyan Hills [Rolling 400m, 200m, recoveries 90’’] X4
02.12 MB TW
Thurs Fartlek Fartlek Fartlek Fartlek
04.12 DN CT DS DA
Tues Out & Backs- 3’ 2’ 1’ 30’ X2 Kenyan Hills
09.12 CT KP
Thurs 20’ Hill Reps – The Warren 20’ Hill Reps – Cliff Drive 20’ Hill Reps – Newhaven
11.12 + 1m TT – TW + 1m TT – CH + 1m TT – DN
Tues 6’ Tempo + 6’ Shuttle Relay + 6’ Tempo 10’ Tempo + 4’ Shuttle + 4’ Tempo + 4’ Shuttle
16.12 + 2’ Shuttle – DS + 10’ Tempo – KD
Thurs Christmas 3 Mile TT
18.12 Terry
Tues Relay Relay
23.12 CT DA
Thurs No Session…. Parkrun?
25.12 Anyone?
Tues Malcolm Ball Trail Christmas Special – Pinewoods 9am
30.12 Bring the following – Torch, compass, flare gun, bus money…

 

NNBR 3 Mile Time Trial – 27.11.2014

1 George Gay 18:00.3
2 Adam Shawyer 18:53.8
3 Wayne Gibbs 19:25.2
4 Jonathan Cousins 19:56.2
5 John Gay 20:09.2
6 Dave Spooner 20:48.5
7 Chris Walker 20:49.4
8 Ed Rawlings 20:54.9
9 Jason Neale 20:55.4
10 John Morgan 21:23.0
11 Maria Greaves 21:39.0
12 Chris Gibbons 22:02.9
13 Adam Griggs 22:09.5
14 Ian Wade 22:15.9
15 Alick Miles 22:29.8
16 Chris Tindall 22:35.3
17 Andy Parish 22:38.0
18 Carl Neale 23:09.7
19 Sam Weller 23:14.1
20 Jim Hayes 23:21.0
21 Jerry Carr 23:44.4
22 Keith Reardon 23:57.3
23 Ian Windley 24:19.4
24 Gary Hobbart 24:23.4
25 Ivan Owen 24:24.8
26 Keith Dickens 24:30.9
27 Trevor Emery 24:54.2
28 Sal Ryder 25:08.2
29 Susan Ilsley 25:08.5
30 Christine Thorne 25:15.0
31 Jo Coles 25:45.4
32 Derek Sadler 26:05.0
33 Kirsty Hobbert 26:13.1
34 Libby Ashton 26:40.6
35 Alexandra Watson 26:45.8
36 Melonie Moore 27:25.6
37 Mike Marshall 27:26.1
38 Rob Osbourne 27:44.8
39 Linda Metton 28:45.2
40 Rod Smith 28:49.0
41 Nicky Phillips 29:34.7
42 John Falkirk 29:44.5
43 Emma Culley 29:56.2
44 Andy Toogood 29:59.9
45 Kim Balding 30:55.5
46 Claire Scott 31:35.5
47 Justiin Ashford 31:39.8
48 Claire Wells 32:54.6
49 Paula Wessely 33:06.9
50 Matt Harmer 33:08.4

Norwich Half Marathon – 23.11.2014

Norwich Half 14

27 Chris Merrylees 1:21:56
28 Jamie Seamark 1:21:56
203 Matt Andrews 1:33:29
233 Henry Woodley 1:34:47
248 Thomas Rivett 1:35:12
252 Darren Armstrong 1:35:27
396 Maria Greaves 1:40:16
424 John Morgan 1:41:02
771 Howard Foale 1:50:34
801 Derek Sadler 1:51:10
886 Ian Smith 1:53:21
911 Ivan Allen 1:53:59
953 Andy Parish 1:54:46
1309 Shelley Burton 2:01:54
1387 Kerry Porteous 2:03:27
1396 Keith Reardon 2:03:39
1547 Angela Hamilton 2:08:22
1744 Linda Melton 2:14:06
1788 Deborah Gillespie 2:15:46
1844 Tina Foster 2:18:09
1855 Rod Smith 2:18:28