JBD
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Sat 23 May track sessionI can't make the 9am session this week, but does anyone fancy joining me doing a session from 8am ?
Let me know....cheers !
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Steffan
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For some reason I thought it was a 9.30am start so got there late last Saturday! Coach still had me do the extra 2 x 400m i'd missed though! Well needed!
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Coach
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9 am again this Saturday Steff - hope you can make it ?
Don't worry though - Charlotte is away so I won't make you race her again over 400m !!!!
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Stevie
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Yep theres no getting out of it Steff if you turn up late 
Remember anybody can do these sessions and its not just the fast runners over there, so if you are new to the club and want to improve your speed then come over to Waterside track on Canvey and give it a go 
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JBD
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Yes that's all very well but I take it everyone else can do the 9am session so looks like I'm going solo 
Should I still have the motivation to get there Coach, what series of intervals are planned for this week ?
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Steffan
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Sorry mate, 9am is early enough for me on a Saturday!
You should be just about finished by the time i turn up so feel free to heckle, safe in the knowledge that you've done your intervals already!!!
Oh, and Charlotte dragged me around tonights unbelievably hilly 7 miler so thankyou coach, don't make me race her again!!!
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Coach
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JBD - as you were running Baddow last week try this session that we did last Saturday and then we'll peel you off the track at 9 am when we arrive !
3 x 400m with a 1 minute recovery after each one, 4 x 600m with 1m 30s recovery after each and then back to 3 x 400m with a 1 min recovery.
That's 3 miles of efforts in total. Aim to do the 400's in about 90 seconds and the 600's in 2m 15s - enjoy 
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JBD
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oooooooooo....that was tough !
Still did the session, on my blooming own, and yes it was quite nice to be walking away with everyone turning up to do their session especially as it looked to be hotting up ! Hope you all had fun.
My garmin had the 3 miles at ave 6.04 so just a tad slower than required but satisfying none the less....
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debbie g
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Don't know what you are complaining about Steve, I did almost my entire track season in 2008 on my own and loved it! Eventually I gave in to pressure from Steve Dear to join the others when I thought I was good enough not to be lapped by everyone! 
And yes it was hot. I was out at 9 am doing my quality session today (on my own!!) and it was very warm!
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Stevie
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Thats a good average pace Steve, if it was left to me id rather start the track sessions at 8am, took me long enough to convince Coach we should start at 9am
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Pammie
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Been thinking of terying these sessions out if i'm not too slow though 9am is still early for a nightowl like me  so if you don't mind a bleary-eyed zombie attending...
What's the protocol when turning up do you still have to go through reception first
This saturday not poss as racing tomorrow then a night shift
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