TRAINING AND EVENTS Tuesday 11th August – Sunday 16th August 2015

Training For The Week Ahead (Tuesday 11th – Sunday 16th August)

Hi guys, we have another busy training schedule ahead, and with the first part of last week hampered by very strong winds, we had to leave out Tuesday’s Swimming For Softies and FLOW, but this Tuesday ( tomorrow) is looking positive for Week#7 FLOW (6k) and Swimming For Softies.

So, in brief

Tuesday 11th August – 06:05am – Tuesday 10k Timed Run. Please meet David Lloyds reception, for the weekly 10k (5k is also an optional course) run out and back. Flat, simple, and your time recorded in my black book. subs £1, a great start to the training week.

Tuesday 11th – 6:15pm Swimming For Softies – Please meet at the BLACK ROCK BEACH, Madeira Drive, at 6:00pm ready to enter the water at 6:15pm. Subs £2, bottled water and chocolate/bananas after your session, designed to help continuing water confidence building and accumulating your time in the open water.

Tuesday 11th – 6:45pm FLOW SERIES Swim Week #7 Please meet at the BLACK ROCK BEACH, Madeira Drive, 6:45pm enter the water, and swim your FLOW Distance #7 which is 6.0 kilometres timed. Subs £2, bottled water, chocolate/bananas immediately after your timed swim. All times recorded and sent to each swimmer immediately. This swim looks as though it may be fair conditions with a 6mph easterly keeping the sea reasonably flat.

Wednesday 12th – 6:30pm Midweek Aquathlon #7 TO REPLACE MIDWEEK TRIATHLON #7 due to unfavourable winds from the North. Please meet in transition no later than 6:30pm, no need to bring your race bike, bring your race wetsuit and runners instead, register, pay £5 subs, collect your race number, walk down to the waters edge and be ready to race (750metre swim/5k run) at 7:00pm. This is a short sharp session, ideal transition and running 5k practice, with absolutely NO SMILING ! and all electronic results posted after the race and sent to each athlete individually.

Thursday 13th – 06:00am Early Bird Sprint Triathlon – THIS EARLY BIRD IS POSTPONED DUE TO ADVERSE WEATHER FORECAST. for those members of The Family that can’t make the Midweek Tri Series, I’m putting on the Early Bird Sprint Tri. Exactly the same course and arrangements as the Midweek Tri, but with quieter roads for the bike course. Subs £5 with tea/coffee and snacks for your post race breakfast. Please come down to Transition at 05:40am.

Thursday 13th – 6:15pm Swimming For Softies – THIS SESSION POSTPONED DUE TO THUNDERSTORMS FORECAST ! Please meet 6:00pm ready to Swim 6:15pm at the BLACK ROCK BEACH, for more water confidence building work, this is not a distance swim set or a timed swim set, it is purely to build your collective time in the open water and build up water confidence. Subs £2. Bottled water, chocolate/bananas immediately after your swim.

Thursday 13th – 6:45pm FLOW SERIES Week #7, THIS SESSION IS POSTPONED DUE TO THUNDERSTORMS FORECAST ! Continuing with a 6k timed swim. Please meet at the BLACK ROCK BEACH 6:45pm ready to swim at 7:00pm. As the Swimming For Softies group leave the water, FLOW swimmers will start their timed 6k swim. Subs £2, all times recorded electronically and sent to each individual swimmer. Conditions are TIC ( Taken Into Consideration) where times are recorded, i.e current, tide, wind, swell, thunderstorms.

Friday 14th – 06:30am Intervals Run Session – Please meet 06:30am Hove Lawns Peace Statue, for 1 hour of platform intervals, building run speed, strength, and conditioning. Subs £1, bottled water, chocolate/bananas supplied.

Saturday 15th August . Road Bicycling out to Sea Lane and straight into 5k Hove Prom Park Run off the bikes. Please meet at the rear of King Alfred at 06:59am ready to ride a 28 mile out and back flat course, straight into a fast and flat 5k run off the bikes. Subs £2. This is a 16mph average guided ride, with specific pace setting to get a feel for a 7 hour iron-distance bike time.

Sunday 16th August – There are no activities currently scheduled for this day.

So plenty to have a go at, I hope to see you for some, or all of it.

Its all there, just turn up and crack on……

Best, as always

Kurt

Remember FLOW SERIES is the Open Water Distance Swimming Series, which involves swimming progressively further each week. Starting with 1kilometre, and finishing at the end of the FLOW Series with 20kilometres. YOU CAN ATTEND AND SWIM WHATEVER DISTANCE YOU FEEL ABLE TO ON THE DAY, WITHIN THE SET DISTANCE. All swims have safety cover and refreshments. We will all have our swim season book, which we will fill in as we complete the swim distances. Generally the FLOW Swims are Tuesdays and Thursday’s, but also include Saturday and Sunday afternoons when the sea conditions are favourable.malta 2015 054 malta 2015 063 malta 2015 114 malta 2015 215 malta 2015 228 malta 2015 270 malta 2015 364 malta 2015 389 malta 2015 432

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