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Training 25 June to 1 July 2018

A / B Schools

Day

Route Name

KMs

Training Details

Mon

Rest


Rest

Tues 05h00

Kloof Meander + Riley

9

Easy with faster pace on the hills, finish with a loop around club block

Wed 05h00

Nightmare on Elm

10

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

Thu 05h00

Morninghill

9

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

Fri 05h00

Saheti

9

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

Sat 06h00

Turnhout

14

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


C School

Day

Route Name

KMs

Training Details

Mon

Rest


Rest

Tues 05h00

Morninghill

9

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

Wed 05h00

Saheti

9

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

Thu 05h00

Kloof Meander + Riley

9

Easy with faster pace on the hills, finish with a loop around club block

Fri 05h00

Stairs2Stairs


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

Sat 06h00

Turnhout

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

Edenvale Chill

7

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

Wed 05h00

Essex Fig8 without Riley

7

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

Thu 05h00

ZigZag

7

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

Fri 05h00

Gym


Leg & Core strength

Sat 06h00

Turnhout in Reverse

14

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


 
RunningAhead
 
BLAZING AHEAD
Our BCC Performance Squad are blazing ahead and this weekend was no different! 

Grant Johnson taking 8th overall and 3rd in my age group at Nissan Trail series 21km. Thuso taking 2nd position in Orlando Race Against Cancer 21km. Donald Mashamaite was 3rd at the CGA Delta Park 10km Cross Country.

 
trophies-4
 
URGENT - TROPHY RETURNS
Please hand your BCC trophies to any committee member - we need to start preparing them for BCC Awards 2018!
 
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 warn in BCC Blue this winter.
 
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.

 
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