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Penarth and Dinas Runners

Upcoming Events

February 2018

Track Training – Cardiff Athletic Stadium

February 21 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session 400m rep sets Warm up  4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Detail 6 x 400m @ 5k pace with 90 seconds…

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Thursday Night Training

February 22 @ 7:00 pm - 8:00 pm
Custom House Hill Paget Rd, Penarth CF64 1TT United Kingdom + Google Map

Session: Custom House Hill Details: Reps up Custom House Hill with jog recovery descents Leader: Dan Meeting point:  Cogan LC Reception

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Monday Night Training

February 26 @ 7:00 pm - 8:00 pm

Session: 2s & 3s Details: Teams of three take it in turns to run reps up or down Tesco Hill Leader: Lisa Meeting point:  Cogan LC Reception

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Track Training – Cardiff Athletic Stadium

February 28 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session 800s/1600s @ 5k pace Warm up  4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Detail 1600, 1600, 800, 800 at 5k pace with 60…

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March 2018

Thursday Night Training

March 1 @ 7:00 pm - 8:00 pm
Beach Hill Penarth, CF64 1JX United Kingdom + Google Map

Session: 4 Hills Details: A smorgasbord of  hill climbs up from Penarth seafront Leader: Kit Meeting point:  Cogan LC Reception

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Monday Night Training

March 5 @ 7:00 pm - 8:00 pm
Robinswood crescent, Robinswood crecent CF64 3JF United Kingdom + Google Map

Session: Robinswood 400s Details: Continuous loops of a little over 400m with an approx. 100m recovery around Robinswood Crescent Leader: Paul Meeting point:  Cogan LC Reception

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Track Training – Cardiff Athletic Stadium

March 7 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session 1200s @ 5k pace Warm up  4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Detail 4 x 1200m at 5k pace with 2…

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Thursday Night Training

March 8 @ 7:00 pm - 8:00 pm

Session: Snakey Climbs Details: Reps up the footpath from Terra Nova Way to St Joseph’s Mews Leader: Josh Meeting point:  Cogan LC Reception

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Monday Night Training

March 12 @ 7:00 pm - 8:00 pm

Session: Half 'n' Half Details: Runners pair up and take in turns to rest or run a short circuit up and down Cliff Hill Leader: Andy Meeting point:  Cogan LC Reception

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Track Training – Cardiff Athletic Stadium

March 14 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session  Pyramid Warm up  4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Detail 1000, 2000, 1000, 1000 at 5k pace with 400 recovery in…

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Thursday Night Training

March 15 @ 7:00 pm - 8:00 pm
Beach Hill Penarth, CF64 1JX United Kingdom + Google Map

Session: Beach Hill Climbs Details: It is what it says on the tin; reps up Beach Hill Leader: Warbie Meeting point:  Cogan LC Reception

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Monday Night Training

March 19 @ 7:00 pm - 8:00 pm
Dinas Road Penarth Wales CF64 United Kingdom + Google Map

Session: Dinas Miles Details: Reps of a little under a mile starting at the junction of Dinas and Lavernock Roads Leader: Nigel Meeting point:  Cogan LC Reception

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Track Training – Cardiff Athletic Stadium

March 21 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session 1600s @ 5k pace Warm up  4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Detail 3 x 1600m at 5k pace with 400 recovery…

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Thursday Night Training

March 22 @ 7:00 pm - 8:00 pm

Session: Speed Boost Details: Reps starting halfway down Cliff Hill and running along the Esplanade Leader: Glenn Meeting point:  Cogan LC Reception

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Monday Night Training

March 26 @ 7:00 pm - 8:00 pm

Session: Leckwith Climbs Details: Jog to base of Leckwith Hill and run two reps or so to the bus stop at the top Leader: Warbie Meeting point:  Cogan LC Reception

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Track Training – Cardiff Athletic Stadium

March 28 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session 400s @ 5k pace Warm up  4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Detail 10 x 400m at 5k pace with 400 recovery in…

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Thursday Night Training

March 29 @ 7:00 pm - 8:00 pm

Session: Accumulator Details: A timed accumulator from 30secs - 2mins along the cycle path Leader: Warbie Meeting point:  Cogan LC Reception

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April 2018

Tuesday (deferred Monday) Night Training

April 3 @ 7:00 pm - 8:00 pm

Session: Yacht Club Climbs Details: A continuous session looping up the hill next to the yacht club Leader: Josh Meeting point:  Cogan LC Reception

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Track Training – Cardiff Athletic Stadium

April 4 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session 800s @ 5k pace Warm up  4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Detail 8 x 800m at 5k pace with 90 seconds…

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Thursday Night Hill Training

April 5 @ 7:00 pm - 8:00 pm

Session: Hilly Flats (Cliff Hill) Details: Reps starting half way up cliff hill and maintaining effort along the flat  Leader: Josh Meeting point:  Cogan LC Reception

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Monday Night Training

April 9 @ 7:00 pm - 8:00 pm

Session: Accumulator (Barrage)   Details: A series of reps of increasing distance on the barrage Leader: Warbie Meeting point:  Cogan LC Reception

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Track Training – Cardiff Athletic Stadium

April 11 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session 1000 reps Warm up 4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Detail 5 x 1000m at 5k pace with 400 recovery in between…

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Thursday Night Training

April 12 @ 7:00 pm - 8:00 pm

Session: Barrage Fartlek Details: Barrage loop with variations in pace and effort Leader: Warbie Meeting point:  Cogan LC Reception

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Monday Night Training

April 16 @ 7:00 pm - 8:00 pm
Penarth Marina Reps, Just off Pierhead view + Google Map

Session: Group Jog, Solo Speed  Details: Continuous paired session alternating recoveries and efforts looping around the marina Leader: Kit Meeting point:  Cogan LC Reception

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Track Training – Cardiff Athletic Stadium

April 18 @ 5:30 pm - 6:30 pm
Cardiff Athletic Stadium Cardiff, CF11 8AZ United Kingdom + Google Map
£4.30

Session 400s @ 5k pace Warm up  4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap. Details 6 x 400m at 5k pace with 400…

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Thursday Night Hill Training

April 19 @ 7:00 pm - 8:00 pm

Session: Cogan Park Loops Details: Alternating short and longer loops through Cogan Park Leader: Warbie Meeting point:  Cogan LC Reception

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Monday Night Training

April 23 @ 7:00 pm - 8:00 pm

Session: Parklife  Details: Continuous loops ascending through Alexandra Park and descending down beach hill Leader: Paul Meeting point:  Cogan LC Reception

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Thursday Night Hill Training

April 26 @ 7:00 pm - 8:00 pm
MonumentSpirals Penarth, United Kingdom + Google Map

Session: Pegoda Spirals/Monument Spirals Details: Reps up the monument on the hill near the Oyster Catcher Leader: Dan Meeting point:  Cogan LC Reception

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