Three Peaks Training schedule - Rochdale Harriers & AC

The second Table is just a pool of suggested runs we can plug into the first table
(i.e. we will just make it up as usual).

Three Peaks 2010 Draft Training Schedule
Date	Miles	Long Run & Comments
Sunday 17^th Jan	12m/ 1600ft	Icy run on moors from Mark H's house
Sunday 24^th Jan	12.5/ 1600ft	MTL leg 2 recce (OR 23rd - Northern XC OR The Hebden (FULL))
Sunday 31st Jan	12.5/ 1600ft	Mary Towneley Loop Relay Race
Sunday 7^th Feb	15m / 2,500ft 21.3m/ 4000ft	Run 4 (see below) - 2 Knowl Hills with a Top O leech in between. Profile and map. OR Wadsworth Trog on 6th (20m/4000ft) description
Saturday 13^t^h Feb	16m 2500ft	16 mile road loop from Norden>Bury>Edenfield>Norden run (2hr12)
Sunday 21^st Feb	13 miles	Snow stopped us from doing Run 9 (see below)
Saturday 27^th Feb	9m/ 2,300ft	Sat - Nationals or Noonstone (hard). Profile. Sun - 10 miler lead by Chris
Sunday 7^th March	19.7 m or 20.1m if you got lost. Guess 3,600ft	Run 9, but 1 mile shorter (omit 1 descent and ascent at end leg 2). -4C at start, but blue skys and perfect conditions. Hare and hound section hard. Mile splits . 3:31:21, 10:42 pace (2009:- 20.9m, 11:09 pace, 3:48:36; 2008:- 4hr 3 min).
Saturday 13^th March	21m	The plan was to run faster than last week and that we did. Splits. Limpet, Hilly and Wboy were flying up the hills. Met the Howarth Hobble competitors running on the same path in the opposite direction. Limpet and Hilly finished in 3:13. Wboy held back for BJ and they clocked 3:23. The 3:23 was 8 min faster than last week, even though it was 1.25 mile further. 1 min/mile faster than last week, or 1.5 min/mile for Limpet and Hilly.
Sunday 21^st March, 8am		Two Crosses Circuit LDWA event, choice of 18 m (actually 16.7) or 25 mile routes.
Sunday 28^th March	13.1	Wilmslow Half Marathon. Well we must be doing something right. Pb's for Limpet, Hilly and Brummy John.
Good Friday 2nd April	17.8m 2,000ft	Steady for the first half then quicker on the second. 2hr 56 = 9'54'' pace. Put the world to rights once again - the main topic being need for proper, structured, hard summer training. *Funny the things you see when you are out. Caption's included "Ethel, the meat for BBQ has arrived".* Splits and profile
Sunday 11^th April	16.4m 3000ft	Unknown
Sunday 18^th April	10 -13
Sat 24^th April	24	Three Peaks Race day

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