March 2015 Training Plan

  A Group B Group C Group D Group
Date > 32 mins 26 – 32 mins 22 – 26 mins < 22 mins
Tues 1 mile reps 6 X 5’ [2’ JR]
03.03
Thurs Choice of session below:
05.03 Marathon focused Session Light / Technique Session 5k-10k focused session
Tues Drop Session- [out & back] 1K reps X8-10
10.03 2’2’1’1’30’’30’’  + Extra
Thurs 1K reps- X6-9 Drop session- [out & back]
12.03 3’3’ 2’2’1’1’30’’30’’
Tues Suffer’field Park – Loops
17.03
Thurs Hills-Tempo-Hills Hills-Tempo-Hills
19.03 Hillside
Tues 5 X 5’ [2’ JR] 1 Mile Reps
24.03
Thurs Choice of session below:
05.03 Marathon focused Session Split Session – Technique + Mini 5k-10k focused session
Tues 3 Mile Time Trial
31.03

 

Stamford 30km – 15.02.2015

13 Chris Merrylees 01:53:33
15 Jamie Seamark 01:54:07
27 Colin Stark 01:59:06
104 Michael Sadler 02:15:17
137 Emily Haughan 02:18:37
158 Justin Lawton 02:21:40
229 Christina Walker 02:29:04
239 Dave Spooner 02:30:23
401 Hazel Wray 02:49:21
402 Sal Ryder 02:49:22
452 Keith Reardon 02:56:45
586 Catherine Young 03:28:12

 

Valentines 10km – 15.02.2015

Valentine_10k

11 Nathan Risbey 34:51
16 Andy Kett 35:44
28 Tony Witmond 37:07
34 Stephane Lustig 37:49
40 Emma Patel 38:39
52 Phil Hurr 39:12
68 Charlotte Neale 40:18
88 Darren Armstrong 41:33
101 Eddie Carman 43:06
124 John Morgan 44:40
164 Jen Armstrong 46:51
178 Chris Tindall 48:05
209 Jeremy Boreham 49:33
224 Ivan Allen 50:22
241 Susan Ilsley 51:07
291 Brenda Kinch 54:27
303 Angela Hamilton 55:14
313 Annette Boreham 55:34
340 Mike Marshall 56:51
342 Libby Ashton 57:12
344 Linda Melton 57:32
358 Mandy Beresford 58:12
384 Deborah Gillespie 1:00:07
425 Fiona Morrison 1:06:15
426 Sarah Blyth 1:06:41

 

NNBR XC – Bacton Woods – 01.02.2015

1 lap (1.6 miles)

1 Aldo De Grandis 20.26
2 Fredrico De Grandis 20.26
3 Mel Moore 20.28
4 Kim Balding 20.29

2 laps (3.2 miles)

1 Terry Quigley 34.32

3 laps (4.8 miles)

1 Christina Walker 46.10
2 Ian Wade 47.42
3 Annette Boreham 54.22
4 Keith Dickens 54.32
5 Garry Hobart 54.34
6 Susan Isley 54.37
7 Malcolm Ball 57.37
8 Catherine Young 58.25
9 Andy Toogood 1.00.14

4 laps (6.4 miles)

1 Phill Hurr 50.00
2 Carmine De Grandis 52.38
3 Fish Sadler 53.09
4 John Gay 56.31
5 John Leech 56.55
6 Martin Smith 1.00.57
7 Jen Armstrong 1.02.28
8 Jonny Moore 1.04.22
9 Chris Gibbons 1.05.18
10 Keith Reardon 1.07.39
11 Derek Sadler 1.10.00
12 Rod Smith 1.24.31

NNBR 3 Mile Time Trial – 29.01.2015

1 Adam Shawyer 19.15
2 Eddie Carman 21.37
3 Chris Tindall 22.15
4 Ian Wade 22.47
5 Jen Armstrong 23.05
6 Keith Reardon 23.34
7 Carl Neale 24.32
8 Sal Ryder 24.36
9 Susan Ilsley 24.58
10 Keith Dickens 25.24
11 Terry Quigley 25.56
12 Rob Osborne 26.02
13 Matt Harmer 26.10
14 Libby Ashton 27.19
15 Catherine Young 27.40
16 Paula Gentry 28.12
17 John Folkard 29.52
18 Lucy Newall 30.08
19 Claire Scott 30.42
20 Gemma Barnes 31.04
21 Jane Summers 32.02
22 Nici Massingham 32.30
23 Claire Wells 36.24

 

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