10k group session records

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1. For threshold pace, report distance for each repeat. The runner needs to reset their watch each repeat 

2. For track sessions, report time for each repeat. Runners will need to reset their watch each repeat to record the time. The 

3. For the Cooper test, report distance travelled within the time

4. For long runs, report time and distance travelled 

Week: 1 1 1 2 2 2 3 3 3 4 4 4   5 5 5 6 6 6 7 7 7 8 8 8  
Date:  15 Jan 17 Jan Weekend 22 Jan 24 Jan Weekend 29 Jan 31 Jan Weekend 5 Feb 7 Feb 9 Feb   12 Feb 14 Feb 17 Feb 19 Feb 21 Feb 24 Feb 26 Feb 28 Feb 3 Mar 5 Mar 7 Mar 10 Mar  
Session:

Threshold
3 x 10 min

at Malling Rec

Cooper test (12 min run) & Track (5 x 800) Long run Hills Running form assessment with Dave Leach Long run Loops (Firestation/Tesco x 3)

Track

Form with Andrew Chitty + 

(up to 5 x 1k)

Long run

Threshold

3 x 12 mins

@ Convent Field

Track

2k + 1k + 1k

2 x 400 + 1 x 200

Parkrun
5k @ Hove Park
Session: Threshold/
loops @Malling  3x15mins 

Cooper test  +

5 x 800 reps

Long run

@ 75 mins

Hills @ Paddock Road

to Irelands lane

Track

8 x 600 with 90secsrecovery

Long run

@ 75 mins

Threshold

2 x 20 mins

Firestation

Track

5 x 1k

Run

@45-50 mins

Threshold

@ 30 mins

Run Race Day
10k
Session:
Record: Distance for
each repeat
Distance achieved Distance & time completed (mile or Km) n/a n/a Distance & time completed (mile or Km) Time
per loop
Time per repeat Distance & time completed  Distance per repeat Time per
repeat
Time Record: Time per
repeat
Distance Distance & time completed  n/a Time
per
repeat
Time &
distance
Distance
per repeat
Time
per repeat
Time &
distance
Distance n/a Time Record:
                                                     
Example 2.3k/2.2k/2.0k 2.8k/3.20/3.20/3.20/3.20 10.5k/52:17     15k/01:30                                        
                                                     
Alex 1.05m/1.04m/1.03m  1.3m/4.32/4.38/4.38/4.39       5.49m/63mins  10.15/9.59/10.08   5.43/5.58/5.57/5.59/6.02    1.18/1.18/1.21m  11.28/5.52/5.59/2.19/2.12/1.01   Alex 1.56 /1.47/1.48   5.82m/64mins    3.19/3.22/3.24/3.20/3.26/3.16/3.19/3.18   6.83m/76mins  2.03/1.98m           Alex
                              1.31/.51/.50/.51                       
Claire 1.34k/1.3k/1.32k   1.67k 5.21k/40.07      6.94k/55.05  11.39/11.25/11.31  6.35/6.33/6.41/6.38  7.56k/60m  1.54/1.51/1.5km    33.53  Claire  15.06/15.04/15.07min 2.06k   8.2k/65min   3.48/3.44/3.45/3.49/4.02/4.0/6.42/4.02   8.51k/70min             Claire
                                                     
Derek 2.1k/2.0k/2.0k 2.65k 3:19/3:35/3:41/3:28 6.8k/46:21     n/a   8.21/8.17/7.58  4.34/4.42/4.41/4.46/4.45 10.3k/61mins 2.43/2.37/2.23km 9.28/4.49/5.23/1.41/1.42  73mins/11.31k  Derek 3.10k/2.96k/3.09k  2.67k/3.30/3.36/3.35/3.41/3.35        1hr56mins/19.16k  4.06k/4.0k  4.24/4.32/4.31/4.31/4.38  62mins/9.77k       Derek
                                                     
Jan 0.9 /0.92/0.92 1.9k  4.58/4.52/4.52 3.75m/45.00      5.3m/60mins  10.32/10.28 6.20/6.32/7.01  5.34m/60mins  1.06/1.07/1.08  12.16/6.10/6.14/2.18/2.18/1.03  31.47  Jan 1.51m/1.42m/1.52m  2k/4.45mins/4.43mins  75mins(watch buggered!)   

3.20/3.20/3.21/3.22/3.26/3.24/3.23/3.25 

done on 23 Feb

75mins/6.3m  1.84m/1.87m  5.57/5.58/6.02/6.05/6.05 

60 mins

Didn't measure distance! 

  1.05    Jan
                                                     
Jo.                    1.96/1.94/1.9 2.5k  8.79k/50mins         8.37/8.13/8.15   10.5k 54.10  2.18/2.28/2.23  9.44/4.48/4.57/1.44/1.40/0.50   25.16 Jo 2.86/2.95/2.07(10mins) 2.58k 3.31/.40/3.41/3.43                      Jo
                                                     
Jules 0.98m/1.02m/0.94m   2.05k/4:52/4:48/4:43 3.75m/45.00      No run  10.32/10.28   5:48/5:54/6:04/6:06 5.76m/60mins  1.20/1.29/1.28  11:55/5:55/6:10/2:12/2:11/0.56  30:57  Jules  1.4m/1.28m/1.31m 1.09m  75mins      75mins/6.3m              Jules
                                                     
Katherine 1.4k/1.4k/1.4k  1.8k/5.13/5.11/5.32  6.9k/53:16          Forgot my phone!  7.5k/57mins  1.7/1.7/1.6  12.55/6.12/6.06/2.582.25  32.08  Katherine 2.2k/2.2k/2.1k  2k/5m/5m  8.5k/62mins                    Katherine
                                                     
Louise   1.1 miles 3 miles/35.50     5.9 m/65.51      5.54m/61.25  1.01/1.0/1.02     32.24 Louise 1.4/1.3/1.3  1.3m/0.5/0.5/0.5  5.77/70 mins.    3.34/3.39/3.39/3.38/3.33/3.33/3.37  73mins/5.6miles  2.0/1.9m  6.20/6.24/6.13/6.21          Louise
                                                     
Maria   1.94K 6K     5.9m/65.51   11.08/11.13/11.10  11.16/11.11/11.03 5.54 ml/60.85 mins  1.06/1.07/1.05 mls      Maria 1.37ml/1.38/1.37   1.79kms/ 0.41/0.44/0.45 5.77 mls     70.68  mins/5.76 miles  1.83 m /pace 11.01            Maria
                                                     
Rob  2.2k/2.1k/2k  3k.  12km/61:13                    Rob                         Rob
                                                     
Sarah 1.12/1.08/1.08 m 1.43m/ 4:18/ 4:17/4:17/4:10  5.2miles/ 53 min     4.7 m/ 46.08    5.16/ 5.43/ 5.26/ 5.0   6.25 mls/ 1hr.01  1.36, 1.26, 1.31  10.22/ 5.20/ 5.26/  2.02/ 1.53/ missed last 200m

3.75 m/  36 mins

(home) 

park run

26.58

Sarah 1.65/ 1.58/ 1.65     3.80 miles/ 40mins    2.55/ 2.58/ 3.02/ 3.04/ 3.05/ 3.08/ 3.01/ 2.57  7.07 miles/ 74 mins   2.11 m/ 2.14m  5.18/5.31/5.34/5.27/5.15         Sarah
                                                     
Tamsyn 1.31/1.29/1.31 m  1.84m   15m/2hs.23     10m/1hr 26   

No laps rcdd. 6.45/mi

New watch, lots to learn!

12mls/1hr 35  1.60, 1.53, 1.58m  8.40/ 4.30/ 4.38/ 1.36/ 1.36/ .42  22.02 Tamsyn  2.01/ 2.03/ 1.98m                       Tamsyn