Three Peaks Training schedule - Rochdale Harriers & AC

The second Table is just a pool of standard runs we can plug into the first table
(i.e. we will just make it up as usual).
Please send any suggestions to John, e.g. LDWA events and long fell races.

Three Peaks 2009 Draft Training Schedule
Date	Miles	Long Run & Comments
Sunday 11^th Jan	18	LDWA Two Crosses Challenge Event, from Tottington Youth Centre, nr Bury, GR SD777129, incl. hot meal. Start: 08.00. (25 mile route also possible). Route we took. Official detailed route description. (Saturday GM XC champs, Stockport) (Sunday 4pm KO United v Chelsea)
Saturday 17^th Jan	6	SELCC XC Boggart Hole Clough
Sunday 18^th Jan	13	MTL Leg 2 recce (13 miles/1500ft)
Saturday 24^th Jan	[6	Northern XC, St Helens]
Sunday 25^th Jan	16m	A beast - 2 Knowl Hills with a Top O leech in between - 15 miles/2,500ft. Profile and map. United v Spurs
Saturday 31^st Jan	[6	[Saturday SELCC XC Heaton Park]
Sunday 1^st Feb	10-13 ish	Mary Towneley Loop Relay Race
Saturday 7^th Feb	21.3m 4000ft	Winter Hill fell race (hard, 11m/2,750ft) Or Wadsworth Trog.
Saturday 14^th Feb	15.5m 2400ft	Run 4 - 15.3 miles/2,400ft. Icicles galore Picture 1 and Picture 2
Sunday 22^nd Feb	7.2m /820ft	XC National championships on 21^st Feb, London
Mon 23 Feb	8M/1000ft ish	Headtorch run up Knowl Hill
Sunday 1^st March	9m/2300ft 13.7M/ 1800ft	Saturday Noon Stone Fell race (9m/2300ft) Sunday 14 miler, 'The Cheesden Struggle' profile (route is blue trace) and map
Sunday 8^th March	20.6m 3,800ft	Hail, snow, slush and wind were the order of the day. You can see the hail in these: Pic 1 and Pic2. Pennine Bridleway, Calderbrook, past Stoodley then Hebden Bridge (Jack Bridge) and back. 15 min fatser than last time and no one cramped! 2008 Pace Profile Landsat . See comparison of 2008 and 09 splits. Pace 11:09.
Sunday 15^th March	19.9m 3,700ft	Three Peaks Recce. OK we got lost, twice, we nearly lost Anna in the bog of eternal stench, but apart from that we didn't do too badly. No one cramped. Ok at Pen-y-ghent but freezing at the top of Ingleborough. Splits were a bit low but it was hilly. Pics at the end 1, 2, 3 and 4.
Saturday 21st March	12.7m 1600ft	Run 10 - 13 miler on road from Littleborough t- 'Ripponden Half Marathon' Profile and 2008/09 splits comparison. The climb up from Ripponden was hard work against the headwind.
Sunday 29^th March	13.1	Wilmslow Half Marathon
Saturday 4^th April	22.3 2,900ft	Hard to believe, but someone must have moved the Pennine way during the night and we got a bit lost. The 20 miles ended up as 22.3m/2,900ft. From Summit Pub to near Ravenstone Rocks. Map north and south. Mr Motivator dragged the sumo boys along, and we saw some nice birds along the way. Tough on feet. 4hr 15 min, 11:30 pace av HR 147. Windy.
Friday 10^th April	16	Maybe Run 7 with a bit added on?
Sunday 19^th April	10
Sat 25^th April	24	Race day (United at home v Spurs)

Standard Run	Miles	This is the pool of standard routes we can plug into the above table.
1	14 m	From Norden, no car needed. Dr Dam, approach Knowl Hill via Dalby Duck, right to Turbine land, Waugh's Well, Rooley Moor, stone pile hill, Dr Dam.
2	16m approx	Three Peaks Recce - mountains 1 and 2 - Pen y ghent and Whernside. Car drop offs and 40 mile drive so takes most of the day.
3	16.3-16.5 3000ft	Three Peaks Recce - mountains 2 and 3 - loop from Daleside, including Whernside and Ingleborough. Car drop offs and 40 mile drive so takes most of the day.
4	15m 2,500ft	A beast - 2 Knowl Hills with a Top O leech in between - 15 miles/2,500ft. Profile and map. No car needed.
5	21m 3600ft	21 mile hilly off roader , MTL leg 1 + leg 2. profile and sat map, 10 min pace. Car drop offs so takes a long time.
6	20m 3600ft	20 mile off roader from Leaky's house, hard. Profile and pictures. Only need to drive to Leakys so quite time efficient.
7	14.5m > 1700ft	Local run round Knowl Hill, no car needed. Profile.
8	18m 2500ft	Local 18 mile run, no car needed, up Ashworth Valley Road then up to Top O' Leech.
9	20.9m 3900ft	21 mile, ridiculously hilly, cramp inducing run on Pennine Bridleway, Start at Calderbrook, go to Stoodley then Hebden Bridge (Jack Bridge) and back. Hard but excellent run, just drive to start but no 2 ended car drop offs so quite time efficient. Pace Profile Landsat .
10	13m 1600ft	13 miler on road from Littleborough to near Ripponden via the White House. Profile and splits. Beware of coaches.
11	20.4m 2400ft	10.2 miles out, then the same back, along Pennine Bridleway from Norden. No car drop offs to worry about. Full details of run

Date