TRAINING WEEK OF MONDAY 31 DECEMBER 2018

And that is that! 2018 done and dusted and we’re into 2019. Happy new year to each and every BCC member and your families. May 2019 be an amazing year for you and may it bring many PB’s or at least, many great runs!!

This week again has Tues as a public Holiday and given that it’s usually a late NYE for most, I’ve scheduled Tues as a rest day and added a run for Mon.

A School – Sean

Day Route Name KMs Training Details
Mon 05h30  Edenvale Square

https://www.strava.com/routes/15746311

12 Easy at 4:15-5:00p/km
Tues Rest    
Wed 05h30 Saheti Linksfield

https://www.strava.com/routes/15743949

12 Easy at 4:15-5:00p/km
Thu 05h30 Riley Reddam (tempo)

https://www.strava.com/routes/15565225

 

12 20mins easy, then 3 x 5mins at 10k race pace with 2-3mins slow jog between reps, then balance of route easy
Fri 05h30 Morninghill

https://www.strava.com/routes/15604235

9 Easy at 4:15-5:00p/km
Sat 06h00 Queens

https://www.strava.com/routes/16474288

14 Easy at 4:15-5:00p/km, then 4 x 100m pick ups
Sun 06h00 Dischem Helpers Race 21 15mins easy jog, then pick-ups before the start, then hammer it.

 

B School – Paulo / Bill

Day Route Name KMs Training Details
Mon 05h30  Edenvale Square

https://www.strava.com/routes/15746311

12 Easy at 5:00-5:45p/km
Tues Rest    
Wed 05h30 Saheti Linksfield

https://www.strava.com/routes/15743949

12 Easy at 5:00-5:45p/km
Thu 05h30 Riley Reddam (tempo)

https://www.strava.com/routes/15565225

 

12 20mins easy, then 3 x 5mins at 10k race pace with 2-3mins slow jog between reps, then balance of route easy
Fri 05h30 Morninghill

https://www.strava.com/routes/15604235

9 Easy at 5:00-5:45p/km
Sat 06h00 Queens

https://www.strava.com/routes/16474288

14 Easy at 5:30-6:00p/km
Sun 06h00 Dischem Helpers Race 21 15mins easy jog, then pick-ups before the start, then hammer it.

 

C School – Samantha

Day Route Name KMs Training Details
Mon 05h30  Club Hug

https://www.strava.com/routes/15566112

9 Easy at 5:45-6:30p/km
Tues Rest    
Wed 05h30 Hendrik Potgieter

https://www.strava.com/routes/15566696

9 Easy at 5:45-6:30p/km
Thu 05h30 Kings Abedago loop

https://www.strava.com/routes/15604108

9 Easy at 5:45-6:30p/km
Fri 05h30 Stairs 2 Stairs

https://www.strava.com/routes/15604491

9 Easy at 5:45-6:30p/km
Sat 06h00 Queens

https://www.strava.com/routes/16474288

14 Easy at 6:00-7:00p/km
Sun 06h00 Dischem Helpers Race 21 15mins easy jog, then pick-ups before the start, then hammer it.

 

D School – Mike

Day Route Name KMs Training Details
Mon 06h00 Club Hug

https://www.strava.com/routes/15566112

9/7 Easy at 6:30-7:30p/km, cut short for 7k
Tues Rest    
Wed 06h00 Holy Riley

https://www.strava.com/routes/16456257

9/7 Easy at 6:30-7:30p/km, cut short for 7k
Thu 06h00 Bedford Block

https://www.strava.com/routes/15564979

9/7 Easy at 6:30-7:30p/km
Fri 06h00 Gym   Leg & Core strength
Sat 06h00 Queens

https://www.strava.com/routes/16474288

14 Easy at 6:30-7:30p/km

 

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