From Dave Powner: The rep session on Thursday 14th will be the first session of the season the the grass! (Weather permitting).
If it is a bit damp, you will probably benefit from using trail shoes if you have them, or even your XC spikes if you prefer.
The session will be in the form of a Bleep Test, with the intention that you can do the same session again at the end of summer, to gauge your improvement over that period.
The session will be suitable for all of us, coming in three grades of difficulty (determined by distance of rep; 100m, 120m, or 132m). It starts easy, but gets fractionally harder each rep (slightly less time available, indicated by the bleeps). You have a short time for a rest period at each end of your distance.
We have produced our own software (for Windows) to provide the bleeps, and it is available for you to take a look at so you can get an understanding of how it works. To help you find the required pace, there are 6 evenly spaced bleeps per rep, which will coincide with markers we will lay down. Six of these “legs” equals one level, or one rep. You then have a 24 second rest, before embarking upon the next level, which will require you to run slightly faster.
This software can be downloaded here:
Just unzip, and double-click the .exe
Finer details will follow!