Freethorpe 10 – 25.01.2015

Freethorpe

14 Colin Stark 59.55
18 Anthony Witmond 1.01.43
37 Phil Hurr 1.01.55
73 Paul O’Malley 1.08.52
99 Darren Armstrong 1.11.25
106 Eddie Carman 1.11.47
206 Jen Armstrong 1.20.15
283 Andy Parish 1.26.29
294 Sarah Mapes 1.27.30
321 Brenda Kinch 1.30.59
359 Annette Boreham 1.35.17
381 Linda Melton 1.39.47

 

February 2015 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Tues Long Out & Back 8 x 800’s
03.02 Suffield Park
Thurs Choice of session below:
05.02 Marathon focused Session Light / Technique Session 5k-10k focused session
Tues 8 x 600’s Long Out and Back
10.02
Thurs (4x 200m 15’’ SR [200m JR) X 3-4 (4x 400m 15’’SR [400m JR]) X 3
12.02
Tues 4’ 2’ 30’’ – X 3 [half time JR] Hillside
17.02
Thurs Indian File Running
19.02 Groups of around 5 people
Tues Hillside 5’ 3’ 45’’ – X 3 [Half Time JR]
24.01
Thurs 3 Mile Time Trial
26.01 Beginners Course Starts

Folksworth 15 – 18.01.2015

Folksworth

10 Chris Merrylees 1:30:41
11 Jamie Seamark 1:30:41
12 Paul Muffet 1:31:20
16 Colin Stark 1:32:11
31 Hugh Brown 1:39:00
32 Anthony Witmond 1:39:43
44 Carmine De Grandis 1:41:40
56 John Christopher 1:44:00
116 Matt Andrews 1:52:58
121 Dave Spooner 1:53:24
133 Darren Armstrong 1:54:46
134 Christina Walker 1:54:53
155 Emily Haughan 1:56:39
162 Eddie Carman 1:57:28
263 Emma Muffet 2:09:33
313 Christine Thorne 2:17:49
359 Shelley Burton 2:25:11

 

January 2015 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Thurs No Session
01.01 NYD 1 mile – 3pm
Tues 5’ 3’ 3’ 2’ 2’ 2’ 1’ 1’ 1’ 1’ – Half time recovery jog 15’ 10’ 5’
06.01 Suffield Park – SM DS
Thurs [400m @5kp – 200m JR X3] 90’’ X3/4 5 x Mile Reps with 1’ recovery
08.01 Suffield Park – TW MB
Tues 20’ Hills & Tempo 20’ Hills & Tempo 20’ Hills & Tempo 20’ Hills & Tempo
13.01 HW TG KD DA
Thurs 3-4 Mile Reps with 1’ recovery [400m 10kp- 200m mp recovery X4] 90’’ X3
15.01 Cromwell Loop – HW Pacers Running – TW
Tues Sportspark Track Session
20.01 Meet on the Track for 6.30pm arrival Start at 6.45pm – DN
Thurs 1’ up- 1’down- 1’ up- 1’down- 1’ up- 1’down- 1’ up- 1’down-
22.01 CT KD . KP
Tues Hillside Loops 8’ Tempo-[3’]1M [90’’]- 4x400m[15’’] [90’’] 1M [3’] 8’ tempo
27.01 MB DS
Thurs 3 Mile Time Trial
29.01

 

Wymondham NYD 10km – 01.01.2015

Wymondham

10 Colin Stark 35:45
11 Chris Merrylees 35:45
14 Nathan Risbey 36:21
28 Emma Patel 38:01
29 Darren Neale 38:01
31 Phil Hurr 38:29
42 Carmine De Grandis 39:13
80 Charlotte Neale 41:08
81 Micheal Sadler 41:11
91 Andy Kett 41:39
120 Darren Armstrong 43:09
138 Christina Walker 43:54
155 Dave Spooner 44:43
178 Jim Hayes 45:43
221 John Morgan 47:29
254 Derek Sadler 49:10
271 Rob Emery 49:31
278 Chris Tindall 49:48
380 Andi Osborne 54:41
388 Brenda Kinch 55:03
394 Mike Marshall 55:13
416 Tina Foster 56:14
454 Hazel Wray 58:07
459 Rob Osborne 58:17
461 Linda Melton 58:22
481 Paula Gentry 59:11
488 Tony Gentry 59:31
508 Deborah Gillespie 1:00:36
519 Emma Culley 1:01:59
523 Andy Toogood 1:02:40
533 Claire Scott 1:04:15