{"id":3234,"date":"2021-04-07T15:46:32","date_gmt":"2021-04-07T14:46:32","guid":{"rendered":"https:\/\/brjrunandtri.org\/wp\/?post_type=tribe_events&p=3234"},"modified":"2021-04-07T15:47:21","modified_gmt":"2021-04-07T14:47:21","slug":"tonys-hills-alconbury-sports-and-social-club","status":"publish","type":"tribe_events","link":"https:\/\/brjrunandtri.org\/wp\/?tribe_events=tonys-hills-alconbury-sports-and-social-club","title":{"rendered":"Tony’s Hills – Alconbury Sports and Social Club"},"content":{"rendered":"
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BRJ Hills Training Thu 8 April at Alconbury Sports and Social Club (ASSC) on North Road at 6.45pm (Tony at Vaccination Marshalling until 6.30pm so slightly later start of 6.45pm).<\/div>\n<\/div>\n
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Dear All,<\/div>\n<\/div>\n
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Hills Training Thursday at 6.45pm is either a \u2018Ladder\u2019 or a \u2018Pyramid of Pyramids\u2019 on the Alconbury \u2018Cade\u2019s Hill\u2019. Meet at the ASSC.<\/div>\n<\/div>\n
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There is no restriction on the number of athletes, but:<\/div>\n<\/div>\n
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To ensure we have a Covid 19 secure environment, athletes will need to:<\/div>\n<\/div>\n
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Confirm they have no Covid 19 Symptoms<\/div>\n<\/div>\n
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Agree to their Contact details being passed on to Track and Trace if required<\/div>\n<\/div>\n
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Remain at least 2m apart from other athletes and follow other Government guidelines such as hand washing<\/div>\n<\/div>\n
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Ensure 1 Coach \/ Run Leader to max 12 athletes.<\/div>\n<\/div>\n
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Session<\/div>\n<\/div>\n
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Warm Up jog to Hill and Dynamic Mobility<\/div>\n<\/div>\n
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Nine Cones are placed 30m apart and numbered 1 – 9 like the lampposts on Truck Stop Hill. So, 270m from bottom to top! You choose either:<\/div>\n<\/div>\n
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Ladder<\/div>\n<\/div>\n
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2 Sets of between 5 \u2013 6 Reps of Hard Up at RPE 8 and recover down at RPE 3 \u2013 4. 10 \u2013 30 Secs at bottom recovery and 2 Mins between Sets. Start at Cone 1, 2 or 3 as you wish and increase 1 Cone for each Rep.<\/div>\n<\/div>\n
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Pyramid of Pyramids<\/div>\n<\/div>\n
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3 Sets of 5 Hill Runs Reps of Hard Up at RPE 8 and recover down at RPE 3 \u2013 4. 10 \u2013 30 Secs at bottom recovery and 2 Mins between Sets. Each Pyramid should be for example: Cones 3, 4, 5, 4 and 3 for the first Set and then perhaps 4, 5, 6, 5, 4 for the second Set and third Set of 3, 4, 5, 4 and 3.<\/div>\n<\/div>\n
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Cool down jog and stretches to finish at ASSC.<\/div>\n<\/div>\n
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Runners decide amount of Reps, Speed, Distance and Recovery.<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

BRJ Hills Training Thu 8 April at Alconbury Sports and Social Club (ASSC) on North Road at 6.45pm (Tony at Vaccination Marshalling until 6.30pm so slightly later start of 6.45pm). Dear All, Hills Training Thursday at 6.45pm is either a … Continued<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_EventAllDay":false,"_EventTimezone":"Europe\/London","_EventStartDate":"2021-04-08 18:30:00","_EventEndDate":"2021-04-08 19:30:00","_EventStartDateUTC":"2021-04-08 17:30:00","_EventEndDateUTC":"2021-04-08 18:30:00","_EventShowMap":true,"_EventShowMapLink":true,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyPosition":"prefix","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":2878,"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_tribe_events_status":"","_tribe_events_status_reason":"","footnotes":""},"tags":[],"tribe_events_cat":[],"class_list":["post-3234","tribe_events","type-tribe_events","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=\/wp\/v2\/tribe_events\/3234","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=\/wp\/v2\/tribe_events"}],"about":[{"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=\/wp\/v2\/types\/tribe_events"}],"author":[{"embeddable":true,"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3234"}],"version-history":[{"count":1,"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=\/wp\/v2\/tribe_events\/3234\/revisions"}],"predecessor-version":[{"id":3235,"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=\/wp\/v2\/tribe_events\/3234\/revisions\/3235"}],"wp:attachment":[{"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3234"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3234"},{"taxonomy":"tribe_events_cat","embeddable":true,"href":"https:\/\/brjrunandtri.org\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Ftribe_events_cat&post=3234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}