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all sessions should include warm up time in Z3D
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rest/work of 2:1 means 2 min rest for every 1 min effort
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no more than 20 mins at Z4 in any session
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Stop Z4 intervals early if you lose more than 5% speed compared to 2nd effort
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DateVenueCar parkFocusMain setZonesStrava segment for main set
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7-OctBelvoirShaw's BridgeShort hard hills ( 1 min)8 x sprint up from Lock Keeper's to top of hill (walk or V easy jog down, rest/work 2:1 at least)Z4
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14-OctMinnowburnShaw's BridgeHard hills into flat (2-3 min)6 x Minnowburn bridge to Rose garden via steeper path (first right). Maintain effort on flat and hill. Rest at least 1:1Z4
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21-OctStranmillisOzoneflat race pace, 7-10 min3 x lap 5k pace on Queen's 5k circuit. 2 - 3 min active recoveryZ3/4 (threshold)
save for later
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28-OctRedburnNursing home2 min/ 5 min hills4 x climb from Bear Pit to top of hill (direct i.e. anticlockwise) w/min 1:1 recovery (walk down!). 5 min active rest then 2 reps from Bear Pit to top the long way (clockwise) w/0.5 - 1:1 rest/workZ4
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4-NovCregagh Glenlayby at top of Cregagh Road5 min efforts and 2 min efforts on mixed terrain1 x flat out up church road (from Ballygowan road). Easy down. Then over to Cregagh glen and 1 rep bottom of glen to where it flattens out before bridge. 4 reps of Lisnabreeny gate to fence corner climbZ4
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11-NovCavehillInnisfayle Road entrance CP beside castleUphill race pace and 3 min efforts2 x 10 minute uphill at race pace with 2-3 min rest (jog back downhill a bit) from Ballysillan Road up towards summit. 4x reps from corner above zoo to summit (rest/work 1:1)Z3 and Z4
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18-NovBelvoirBelfast boat clubRace pace on trails, 10-15 min efforts3 reps red loop at race pace. 2 min active rest.Z3/4 (threshold)
clockwise in future, mix up a bit
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25-NovStranmillisOzonespeed and road hills4 reps flat loop around Kings and Governors bridges - start Annadale end of Governors bridge clockwise to other end then walk back over bridge (Rest/work 0.75/1). 4 reps bottom of Ridgeway anticlockwise to top of Ridgeway and walk down (rest/work 0.75/1)Z4
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2-DecLady DixonDrumbeg1 min hill efforts8 x sprint up hill at far end. Rest/work 2:1Z4
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9-DecRedburnNursing homeUphill race pace - 10 min3 x climb from Old Hollywood Road to top, easy downZ3/4 (threshold)https://www.strava.com/segments/2407538?filter=overall
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16-DecBarnett DemesneShaw's bridgeLonger intervals at just above race pace, downhill speed5 x lap around fields, alternating direction. Rest/work 0.25:1. Focus effort on descents.Z3/4 (threshold)https://www.strava.com/segments/26152231?filter=overall
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23-Decsocial
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30-Decno run
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6-JanCavehillInnisfayle Road entrance CP beside castleHill sprints and 2-3 min Z45 x 20 - 30 sec hill sprint (3:1 rest/work), 4 x Collinward hill repZ5/Z4
hill sprint: https://www.strava.com/activities/3037478085/segments/75342158532
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13-JanStranmillisOzone2-3 min Z4, 10 min Z31 x lap at 5k pace on Queen's 5k circuit (2 min rest), then 3 x Sharman road to top of Lagan Meadows (jog down)Z3/Z4
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20-JanBelvoirCourtyard medium efforts on mixed ground5 x lap of trails beside bridge to Lagan Meadows but with out and back on steep hill. Rest/work 0.5:1Z3/4 (threshold)
This BUT with out and back on the steep hill: https://www.strava.com/segments/18071122
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27-JanRedburnNursing homemedium efforts4 x Bear Pit loop, alternating direction. 2 min rest.Z4
https://www.strava.com/activities/2003880562/segments/50506174620
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3-FebCarnmoneyO'Neill Road (beside Centra)short hard hills5 x hill rep on grass at top of hill (jog down, 1.5-2:1 rest/work)Z4https://www.strava.com/segments/29525477?filter=overall
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10-FebCregagh Glenlayby at top of Cregagh Roadmedium length efforts on varied terrain4 x Lagan College to end of Lisnabreeny, maintaining effort on flat and hill. 1:1 rest/work ish.Z3/4 (threshold)
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17-FebMinnowburnShaw's bridgemedium length efforts on varied terrain5 x Minnowburn lap, alternating direction. Rest/work 0.25/1Z3/4 (threshold)
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24-FebLagan MeadowsBelfast boat clubsteep hills, threshold efforts4 x Push hard up steps from towpath then race pace clockwise to towpath.Easy back to start. Rest/work 0.5:1Z4/Z3
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3-MarBarnett DemesneShaw's bridgeshort hills, medium rolling trails4 x arboretum climb (2-3 min), fast jog down. 2 rep of Shaw's Bridge - Mary Peter's Track trail at race pace (alternating direction) w/ rest/work 0.25:1Z4/Z3https://www.strava.com/segments/22614654?filter=overall
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10-MarBelvoirCourtyard medium efforts on mixed ground5 x lap of trails beside bridge to Lagan Meadows but with out and back on steep hill. Rest/work 0.5:1Z3/4 (threshold)
This BUT with out and back on the steep hill: https://www.strava.com/segments/18071122
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17-MarCave HillInnisfayle Road entrance CP beside castlemedium length hill efforts, downhill pace4 x Bottom of steps (zoo end) - summit reps. Easy jog downZ4
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24-MarStranmillisBelfast boat clubSpeed4 reps flat loop around Kings and Governors bridges - start Annadale end of Governors bridge clockwise to other end then walk back over bridge (Rest/work 0.75/1). 3-4 x from Lyric clockwise to top of Ridgeway St (walk down)
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31-MarDivisDivis car parkRace pace and hill strength4 x rep summit trail - viewpoint to topZ3/Z4https://www.strava.com/segments/18507297
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7-AprShaws BridgeShaws bridgeClub race (?)warm up together then trail portion of Giant's Trail race as a TT (5.8 km)threshold
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14-AprCastlewellan Hill and Dale
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