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Distance – 8.75 miles
Efforts – 5 x 1 mile efforts
Route – Through Farsley, down to The Owl pub at Rodley, up Coal Hill Lane, along Intake/Swinnow through Stanningley, to Pudsey centre, then down to Fartown before heading back to the school.
Car Park session – Warm-up, 5 min tempo run (to the car park), Speed session in the car park – short timed efforts, pyramids, etc, steady run (back to the school), Cool down
Distance – 8.2 miles
Efforts – 4 x 1.5 miles
Route – Down to Stanningley, up Broad lane to Bramley Town Street, down Henconner Ln (past bus depot) to Wickes, up Pudsey Rd to Pudsey centre, on to Uppermoor, then Waterloo Rd and back to the school
8 x hill reps on either the Gib or Coal Hill Lane, 2-3 mile recovery run. (Total distance 6-7 miles)
8 x hill reps on the Gib, 2-3 mile recovery run. (Total distance 6-7 miles)
Short efforts (400m approx)
Total distance about 6/6.5 miles – route Bankhouse, Fulneck, Pudsey centre
Meet at The Royal at 6:30.
Head torch run – 5/6 miles in the valley.
Drinks in the delightfully decorated pub afterwards.
Distance – 8.75 miles
Efforts – 5 x 1 mile efforts
Route – Through Farsley, down to The Owl pub at Rodley, up Coal Hill Lane, along Intake/Swinnow through Stanningley, to Pudsey centre, then down to Fartown before heading back to the school.
u13 Girls – 2, 600m – 11.00 a.m.
u13 Boys – 2,600m – 11.20 a.m.
u15 Girls – 3,750m – 11.40 a.m.
u15 Boys – 4,500m – 12.00 noon
u17 Women – 4,500m – 12.20 p.m.
U20 Women – 6,060m – 12.50 p.m.
Senior Women – 8,140m – 12.50 p.m.
u17 Men – 6,060m – 1.35 p.m.
U20 Men – 8,140m – 2.10 p.m.
Senior Men – 10,220m – 2.10 p.m.
- Category: AS
- Website: www.ilkleyharriers.co.uk/index.php?page=imr
- Distance: 8km / 5m
- Climb: 401m / 1316ft
- Skills & experience: ER, PM, LK
- Minimum age: 16
Entry limit of 400. EOD only if entry limit not reached. Entry on www.sportsentrysolutions.com from 1st Jan or on standard FRA form to the race secretary.
Yorkshire Senior and U23 Championship race.