| |
|
JUNE |
|
|
| Tuesday |
01 |
Chertsey
Meads / Desborough Island & Broadwater lake |
7.5 miles / 3.4 miles |
19:00 - Canoe Club |
| Wednesday |
02 |
XCel
Track Session (Speed / Speed endurance training) 4 x 200m - 2 x 400m -
1 x 800m - 2 x 400m - 4 x 200 with half distance recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
03 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
05 |
|
|
|
| Sunday |
06 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
08 |
Quarry
Route |
4 - 6 miles |
19:00 - Canoe Club |
| Wednesday |
09 |
XCel
Track Session (Speed / Speed endurance training) 5 sets of: 2mins -
1min - 30 secs with recovery jog of 1min - 30secs - 30sec |
|
19:00 Xcel Sports Hub |
| Thursday |
10 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
12 |
XC
Series - Race 3 |
3-4 miles |
Ottershaw Memorial
Fields |
| Sunday |
13 |
Club
to Hampton Court |
3 miles - 11 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
15 |
Handicap
Series Run 2 |
5.5 miles |
19:00 - Canoe Club |
| Wednesday |
16 |
XCel
Track Session (Speed / Speed endurance training) 1600 - 1000 - 800 - 600
- 400 - 300 - 200 - 100 with half distance recovery jog |
|
19:00 Xcel Sports Hub |
| Thursday |
17 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
19 |
|
|
|
| Sunday |
20 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
22 |
Chertsey
Meads / Desborough Island & Broadwater lake |
7.5 miles / 3.4 miles |
19:00 - Canoe Club |
| Wednesday |
23 |
XCel
Track Session (Speed / Speed endurance training) 5 x 6min @ threshold
pace. 1 min recovery walk/jog |
|
19:00 Xcel Sports Hub |
| Thursday |
24 |
Esher
Woods - ACS route |
4.5miles - 6.7miles |
19:00 - Lakewood
Carpark |
| Friday |
#### |
|
|
|
| Saturday |
26 |
|
|
|
| Sunday |
27 |
Richmond
Park. Petersham Park Car Park TW10 5HX |
any distance |
09:00 - Pembroke
Lodge |
| Monday |
#### |
|
|
|
| Tuesday |
29 |
Bridge
Relays |
3-4miles |
19:00 - Canoe Club |
| Wednesday |
30 |
XCel
Track Session (Speed / Speed endurance training) 5 x (600m @ 5k pace - 300m
recovery - 300m @ 3k pace - 100m recovery) |
|
19:00 Xcel Sports Hub |
| |
|
JULY |
|
|
| Thursday |
01 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
03 |
|
|
|
| Sunday |
04 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
06 |
Handicap
Series Run 3 |
5.5 miles |
19:00 - Canoe Club |
| Wednesday |
07 |
XCel
Track Session (Speed / Speed endurance training) 12 x 400m with half distance with
half distance recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
08 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
10 |
|
|
|
| Sunday |
11 |
Club
to Hampton Court |
3 miles - 11 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
13 |
Chertsey
Meads / Desborough Island & Broadwater lake |
7.5 miles / 3.4 miles |
19:00 - Canoe Club |
| Wednesday |
14 |
XCel
Track Session (Speed / Speed endurance training) 400 - 800 - 1200 - 1200 - 800 - 400 with 1
min jog recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
15 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
17 |
|
|
|
| Sunday |
18 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
20 |
Quarry
Route |
4 - 6 miles |
19:00 - Canoe Club |
| Wednesday |
21 |
XCel
Track Session (Speed / Speed endurance training) 1min - 2min - 3min - 4min - 5min - 5min -
4min - 3min - 2min - 1min with recovery 30secs - 30secs - 1min - 1.5min -
2min |
|
19:00 Xcel Sports Hub |
| Thursday |
22 |
Esher
Woods - ACS route |
4.5miles - 6.7miles |
19:00 Lakewood
Carpark |
| Friday |
#### |
|
|
|
| Saturday |
24 |
|
|
|
| Sunday |
25 |
Dodds
Bridge / Dartnell Park Road / Quarry route |
11.5. 9.5 or 6 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
27 |
Handicap
Series Run 4 |
5.5 miles |
19:00 - Canoe Club |
| Wednesday |
28 |
XCel
Track Session (Speed / Speed endurance training) 4 x 1500m with 100m walk recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
29 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
31 |
|
|
|
| |
|
AUGUST |
|
|
| Sunday |
01 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
03 |
Chertsey
Meads / Desborough Island & Broadwater lake |
7.5 miles / 3.4 miles |
19:00 - Canoe Club |
| Wednesday |
04 |
XCel
Track Session (Speed / Speed endurance training) 3 x 5min @ threshold pace with 1
min recovery - 4 x 400m @ rep pace with 400m recovery - 7min @ threshold pace |
|
19:00 Xcel Sports Hub |
| Thursday |
05 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
07 |
|
|
|
| Sunday |
08 |
Club
to Hampton Court |
3 miles - 11 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
10 |
Quarry
Route anticlockwise up to station / short quarry route |
6.5 miles / 4 miles |
19:00 - Canoe Club |
| Wednesday |
11 |
XCel
Track Session (Speed / Speed endurance training) 800m @ 5k pace with 400m recovery
- 10 x 300m @ 90% effort - 100m walk recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
12 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
14 |
|
|
|
| Sunday |
15 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
17 |
Handicap
Series Run 5 |
5.5 miles |
19:00 - Canoe Club |
| Wednesday |
18 |
XCel
Track Session (Speed / Speed endurance training) 6 x 800m @ rep pace with 400m jog
recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
19 |
Esher
Woods - ACS route |
4.5miles - 6.7miles |
19:00 Lakewood
Carpark |
| Friday |
#### |
|
|
|
| Saturday |
21 |
|
|
|
| Sunday |
22 |
Dodds
Bridge / Dartnell Park Road / Quarry route |
11.5. 9.5 or 6 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
24 |
Bridge
relays |
3-4miles |
19:00 - Canoe Club |
| Wednesday |
25 |
XCel
Track Session (Speed / Speed endurance training) 6min - 6min - 3min - 3min - 6min
- 4min - 2min - 2min @ 5k pace. 2min walk recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
26 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
28 |
|
|
|
| Sunday |
29 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
31 |
Quarry
Route |
4 - 6 miles |
19:00 - Canoe Club |
| |
|
SEPTEMBER |
|
|
| Wednesday |
01 |
XCel
Track Session (Speed / Speed endurance training) 15min - 10min - 5min @ threshold
pace. Recovery 3min - 2min |
|
19:00 Xcel Sports Hub |
| Thursday |
02 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
04 |
|
|
|
| Sunday |
05 |
Club
to Hampton Court |
3 miles - 11 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
07 |
Handicap
Series Run 6 |
5.5 miles |
19:00 - Canoe Club |
| Wednesday |
08 |
XCel
Track Session (Speed / Speed endurance training) 4 x 200m - 2 x 400m - 1 x 800m -
2 x 400m - 4 x 200 with half distance recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
09 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
11 |
|
|
|
| Sunday |
12 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
14 |
Chertsey
Meads / Desborough Island & Broadwater lake |
7.5 miles / 3.4 miles |
19:00 - Canoe Club |
| Wednesday |
15 |
XCel
Track Session (Speed / Speed endurance training) 5 sets of: 2mins - 1min - 30 secs
with recovery jog of 1min - 30secs - 30sec |
|
19:00 Xcel Sports Hub |
| Thursday |
16 |
Esher
Woods - ACS route |
4.5miles - 6.7miles |
19:00 Lakewood
Carpark |
| Friday |
#### |
|
|
|
| Saturday |
18 |
|
|
|
| Sunday |
19 |
Richmond
Park. Petersham Park Car Park TW10 5HX |
any distance |
09:00 - Pembroke
Lodge |
| Monday |
#### |
|
|
|
| Tuesday |
21 |
Quarry
Route anticlockwise up to station / short quarry route |
6.5 miles / 4 miles |
19:00 - Canoe Club |
| Wednesday |
22 |
XCel
Track Session (Speed / Speed endurance training) 1600 - 1000 - 800 - 600 - 400 -
300 - 200 - 100 with half distance recovery jog |
|
19:00 Xcel Sports Hub |
| Thursday |
23 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| Saturday |
25 |
|
|
|
| Sunday |
26 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
28 |
Handicap
Series Run 7 |
5.5 miles |
19:00 - Canoe Club |
| Wednesday |
29 |
XCel
Track Session (Speed / Speed endurance training) 5 x 6min @ threshold pace. 1 min
recovery walk/jog |
|
19:00 Xcel Sports Hub |
| Thursday |
30 |
Esher
woods |
4.5miles - 6.7miles |
19:00 - West End Pond |
| Friday |
#### |
|
|
|
| |
|
OCTOBER |
|
|
| Saturday |
02 |
|
|
|
| Sunday |
03 |
Club
to Hampton Court |
3 miles - 11 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
05 |
10K
road route UP heath road to station / Silverdale / 1 loop of town |
6.2 / 7.5 / 3.5miles |
19:00 - Canoe Club |
| Wednesday |
06 |
XCel
Track Session (Speed / Speed endurance training) 5 x (600m @ 5k pace - 300m
recovery - 300m @ 3k pace - 100m recovery) |
|
19:00 Xcel Sports Hub |
| Thursday |
07 |
Woburn
Hill reps |
4 - 8miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
09 |
|
|
|
| Sunday |
10 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
12 |
Parlauf |
4 miles |
19:00 - Canoe Club |
| Wednesday |
13 |
XCel
Track Session (Speed / Speed endurance training) 12 x 400m with half distance with
half distance recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
14 |
10K
road route UP heath road to station / Silverdale / 1 loop of town |
6.2 / 7.5 / 3.5miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
16 |
|
|
|
| Sunday |
17 |
Dodds
Bridge / Dartnell Park Road / Quarry route |
11.5. 9.5 or 6 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
19 |
10k
road route UP monument hill / Silverdale / 1 loop of town |
6.2 / 7.5 / 3.5miles |
19:00 - Canoe Club |
| Wednesday |
20 |
XCel
Track Session (Speed / Speed endurance training) 400 - 800 - 1200 - 1200 - 800 -
400 with 1 min jog recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
21 |
Quarry
head torch run / short quarry |
6miles / 4miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
23 |
|
|
|
| Sunday |
24 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
26 |
Chertsey
Meads / Loops of the town |
7.5 miles / 3.5miles + |
19:00 - Canoe Club |
| Wednesday |
27 |
XCel
Track Session (Speed / Speed endurance training) 1min - 2min - 3min - 4min - 5min
- 5min - 4min - 3min - 2min - 1min with recovery 30secs - 30secs - 1min -
1.5min - 2min |
|
19:00 Xcel Sports Hub |
| Thursday |
28 |
10k
road route UP monument hill / Silverdale / 1 loop of town |
6.2 / 7.5 / 3.5miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
30 |
|
|
|
| Sunday |
31 |
Club
to Hampton Court |
3 miles - 11 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| |
|
NOVEMBER |
|
|
| Tuesday |
02 |
10K
Predictor - 10k route UP monument Hill |
6.2miles |
19:00 - Canoe Club |
| Wednesday |
03 |
XCel
Track Session (Speed / Speed endurance training) 4 x 1500m with 100m walk recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
04 |
Quarry
head torch run / short quarry |
6miles / 4miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
06 |
|
|
|
| Sunday |
07 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
09 |
Loops
of the town (1, 2 or 3) |
3.5 / 5 / 6.5 miles |
19:00 - Canoe Club |
| Wednesday |
10 |
XCel
Track Session (Speed / Speed endurance training) 3 x 5min @ threshold pace with 1
min recovery - 4 x 400m @ rep pace with 400m recovery - 7min @ threshold pace |
|
19:00 Xcel Sports Hub |
| Thursday |
11 |
Woburn
Hill reps |
4 - 8miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
13 |
|
|
|
| Sunday |
14 |
Bushy
Park |
Any |
09:00 - Pheasantry
Café |
| Monday |
#### |
|
|
|
| Tuesday |
16 |
10K
road route UP heath road to station / Silverdale / 1 loop of town |
6.2 / 7.5 / 3.5miles |
19:00 - Canoe Club |
| Wednesday |
17 |
XCel
Track Session (Speed / Speed endurance training) 800m @ 5k pace with 400m recovery
- 10 x 300m @ 90% effort - 100m walk recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
18 |
Quarry
head torch run / short quarry |
6miles / 4miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
20 |
|
|
|
| Sunday |
21 |
Dodds
Bridge / Dartnell Park Road / Quarry route |
11.5. 9.5 or 6 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
23 |
Parlauf |
4 miles |
19:00 - Canoe Club |
| Wednesday |
24 |
XCel
Track Session (Speed / Speed endurance training) 6 x 800m @ rep pace with 400m jog
recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
25 |
10K
road route UP heath road to station / Silverdale / 1 loop of town |
6.2 / 7.5 / 3.5miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
27 |
|
|
|
| Sunday |
28 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
30 |
Chertsey
Meads / Loops of the town |
7.5 miles / 3.5miles + |
19:00 - Canoe Club |
| |
|
DECEMBER |
|
|
| Wednesday |
01 |
XCel
Track Session (Speed / Speed endurance training) 6min - 6min - 3min - 3min - 6min
- 4min - 2min - 2min @ 5k pace. 2min walk recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
02 |
Quarry
head torch run / short quarry |
6miles / 4miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
04 |
|
|
|
| Sunday |
05 |
Richmond
Park. Petersham Park Car Park TW10 5HX |
any distance |
09:00 - Pembroke
Lodge |
| Monday |
#### |
|
|
|
| Tuesday |
07 |
Wey
Road Reps |
4 miles |
19:00 - Canoe Club |
| Wednesday |
08 |
XCel
Track Session (Speed / Speed endurance training) 15min - 10min - 5min @ threshold
pace. Recovery 3min - 2min |
|
19:00 Xcel Sports Hub |
| Thursday |
09 |
10K
road route UP heath road to station / Silverdale / 1 loop of town |
6.2 / 7.5 / 3.5miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
11 |
|
|
|
| Sunday |
12 |
Club
to Hampton Court |
3 miles - 11 miles |
09:00 - Canoe Club |
| Monday |
#### |
|
|
|
| Tuesday |
14 |
10K
Predictor - 10k route UP monument Hill |
6.2miles |
19:00 - Canoe Club |
| Wednesday |
15 |
XCel
Track Session (Speed / Speed endurance training) 4 x 200m - 2 x 400m - 1 x 800m -
2 x 400m - 4 x 200 with half distance recovery |
|
19:00 Xcel Sports Hub |
| Thursday |
16 |
Quarry
head torch run / short quarry |
6miles / 4miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
18 |
|
|
|
| Sunday |
19 |
Esher
Woods |
4 to 10 miles |
09:00 - West End Pond |
| Monday |
#### |
|
|
|
| Tuesday |
21 |
10K
road route UP heath road to station / Silverdale / 1 loop of town |
6.2 / 7.5 / 3.5miles |
19:00 - Canoe Club |
| Wednesday |
22 |
XCel
Track Session (Speed / Speed endurance training) 5 sets of: 2mins - 1min - 30 secs
with recovery jog of 1min - 30secs - 30sec |
|
19:00 Xcel Sports Hub |
| Thursday |
23 |
Woburn
Hill Reps |
4 - 8miles |
19:00 - Canoe Club |
| Friday |
#### |
|
|
|
| Saturday |
25 |
|
|
|
| Sunday |
26 |
Bushy
Park |
Any |
09:00 - Pheasantry
Café |
| Monday |
#### |
|
|
|
| Tuesday |
28 |
Chertsey
Meads / Loops of the town |
7.5 miles / 3.5miles + |
19:00 - Canoe Club |
| Wednesday |
29 |
XCel
Track Session (Speed / Speed endurance training) 1600 - 1000 - 800 - 600 - 400 -
300 - 200 - 100 with half distance recovery jog |
|
19:00 Xcel Sports Hub |
| Thursday |
30 |
Quarry
head torch run / short quarry |
6miles / 4miles |
19:00 - Canoe Club |
|
|
|
|
|