Duration: 70 mins
Distance: 9 miles
Speed
Endurance
Short Interval / Pacing
|
Component |
Distance |
Time |
Route |
Risk Assessment |
|
Warm
up (inc
explanation of route) |
2
miles |
16
mins |
Club
to Chimney entrance to Chimney entrance to Hayle Towans |
Traffic:
Crossing
main road. |
|
10 x minute fast /
minute slow; then 20 min at
half-marathon pace |
2.5
miles then
3
miles |
20
mins then
20
mins |
Over
dunes in an easterly direction; then Dunes
in a westerly direction |
Trip
/ fall: Uneven
surface / animals on Towans. |
|
Cool
down |
1.5
miles |
12
mins |
Hayle
Harbour, along The Walk back to Club |
Traffic:
as per warm up. Trip
/ Fall: Speed bumps along The Walk |
|
Total |
9
miles |
70mins |
Start
and End at Rugby Club |
|
H&S
Issues:
Pre
run: 1st aid kit / comms.
Components:
Route / Hazards: describe before each component
NB High tide at 18.35. Sunset 20.01. Last light 20.26.
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