It was great to see so many Workout of the Week efforts popping up on Strava, Facebook and Instagram last week.
Workout week 2
4 sets of:
4 min @ 5k pace [1 min rest] 1 min @faster than 5k pace*
[3 min slow jog between each set]
So for clarity that’s..
4 mins running
1 min rest
1 min running
3 min jog (walk if you need)
Repeat 4 times
Remember to add in a warm up jog (10ish mins) and include some drills if possible. This feels a lot less silly if you’re doing them with a buddy (and you can tick off a Chaser-Go box). Drop the 4 mins pace slightly if you’re new to intervals.
The coaches are happy to chat if you have any questions.
*This session might reduce the need for me to screech ‘sprint finish’ at you at the end of a race, so it’s in your best interests to complete it!
The 2020 AGM will be held online this Wednesday (18th November), at 7-8pm. The agenda is below, click here for the connection link.
1. Welcome and apologies for absence
2. Chairs annual report
3. Treasurer’s report
4. Amendment of constitution (wording TBD)
-When subs are due
-Membership payment policy
-Being able to award a lifetime member at extra-ordinary general meeting
5. Setting of subs 2020
6. Election of committee members and club captains
7. Lifetime membership
If anyone is interested in standing for a committee role, please email email@example.com.
Lockdown has scuppered all group runs, but we can still run in pairs - phew! On Friday we launched our brilliant new Chaser Challenge: 'Chase-Go' - it's Bingo for runners!
Your main aim is to run with as many Chasers as you can (one-to-one) before lockdown is lifted. You must also aim to tick as many Chaser Challenges from your Chase-Go! card as possible… To sign up and for more details click here.
On Saturday, 28th November, Sarah Funderburk will be a running a 5k on the hour, every hour, for 12 hours! She will be starting from 7am, and running around Regent's Park. There will be a few different ways you can help. You can sign up to run with Sarah or you can sign up to keep her company during the down time.
Final sign ups by this Saturday please (21st November). Sarah will then gather info on time preferences and will assign start times. Depending on the amount of interest there may be some pairs running in the opposite direction.
Pilates lead by Danielle will take place on Monday at 18:00. Connection details will be shared on Facebook in advance.
I have written two tour guides to raise money for Dogs on the Street (supporting homeless people and their pets) and Feline Friends. The tours are suitable for running or walking and the next few weeks of lockdown will give you a great opportunity to explore central London while it is quiet. People outside of London have done the tour using google street view...100% of proceeds from the sale of the following ebooks will go to the charities above:
Please contact firstname.lastname@example.org if you would like your fundraising link to be added to the newsletter.
If you want to upload a photo or your results are missing, log in to our website and update your picture and Power of 10 ID.
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