newmast
 

Weekly Training 2-8 July 2008

A / B Schools – Sean / Bill

Day

Route Name

KMs

Training Details

Mon

Rest


Rest

Tues 05h00

Kensington GC Loop

11

20mins easy, then 2 x 10mins at marathon race pace with 5mins slow jog between, then balance of route easy

Wed 05h00

Dawn

10

Easy at 4:45-5:30p/km

Thu 05h00

Kilara Repeats Short

9

20mins easy to bottom Kilara, then 10 x Kilara reps fast with slow jog down between, 20mins easy back to club

Fri 05h00

Edenvale Cemetery

9

Easy at 5:00-5:30p/km

Sat 06h00

Queens

14

Easy at 5:00-5:30p/km or push Parkrun

C School – Craig / Donald

Day

Route Name

KMs

Training Details

Mon

Rest


Rest

Tues 05h00

Edenvale Cemetery

9

Easy at 5:45-6:30p/km

Wed 05h00

Morninghill

9

15mins easy, then 4 x 2mins hard with 2mins slow jog/walk between, then balance of route easy

Thu 05h00

Essex Fig8

9

Easy at 5:45-6:30p/km

Fri 05h00

Club Hug

9

Easy at 5:45-6:30p/km

Sat 06h00

Queens

14

Easy at 6:00-7:00p/km or push Parkrun

 D School - Mike

Day

Route Name

KMs

Training Details

Mon

 Rest


Rest

Tues 05h00

Club Circles

9

Easy at 6:30-7:30p/km, cut short for 7k

Wed 05h00

ZigZag

7

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

Thu 05h00

Kloof Meander

8

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

Fri 05h00

Gym


Leg & Core strength

Sat 06h00

Queens

14

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


 
Screen Shot 2018-07-02 at 15.23.34
 
ENTER DISCOVERY VITALITY RUN SERIES
 
 
 
 
trophies-4
 
URGENT - TROPHY RETURNS
Please hand your BCC trophies to any committee member - we need to start preparing them for BCC Awards 2018!
 
PodiumHabit
HoodedTopsAd
 
Bedfordview Hoodies on Sale
All sizes are in stock and they can be collected from In-Detail in The Kloof Mall - 19 Kloof Road, Bedfordview. Open 8am to 5pm. You can try on for size and pay COD. Keep warm in BCC Blue this winter. Order for family members too!
 
ShoesChangingLives
 

PERFORMANCE SQUAD SUPPORT

Lids

The BCC performance squad has had some outstanding results in local races. 

Some of the performance guys are experiencing a raised and positive profiles in their communities, creating training groups consisting of young aspirant runners.

Due to our limited budget we cannot provide the level of assistance required but would like to continue to make a difference therefore donations of retired/unused running kit are requested from you?

The intention would be to provide packs of shoes etc. to the performance guys who can then hand them out to their fellow training partners in their local communities, thereby increasing the perception of their status as positive role models in their communities.

Two boxes (one with a blue lid = male kit and one with a pick lid = female kit) will be placed under the notice board at the top of the stairs where the morning runs start.

Please could you place your unused running kit in the appropriate boxes before the morning runs.

A committee member will then collect and take to the clubhouse, from where they will be distributed, based on needs and requirements.

 
snowshine2018
 

SNOWSHINE TOUR 2018

The Snow Shine Golf Tour is on. If you would like to join in - please contact Graeme Boake (graemeb@boake.co.za).  All welcome - friends and family are welcome to join.

 
newfooter
 

webversion | unsubscribe