Note: Chiswick Cricket Club changing rooms are no longer available, however we are able to use the toilets.
*** Run safely and responsibly and keep others safe ***
Alternatively check out our Tuesday sessions here!
On Thursdays we run a variety of interval sessions, training on Chiswick Bridge and Lonsdale Road – Castelnau during the winter months and then on Dukes Meadows in the summer.
Meet point: See training schedule for location
Timings: meet at 18:50-19.00, leave at 19:00 sharp
We are usually finished by 20:00-20:15 depending on the length of the session.
Thursday training is a great session to get a feel for speed work and can make a real difference to your running. If new to this type of training, don’t be put off by the seemingly difficult sessions. We have a broad range of runners, so there will always be someone near to your pace and the sessions can all be adjusted to whatever you feel comfortable with.
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| September | | |
| Date | Session | Details |
| 07/09/23 | Road - Summer Handicap #6 Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 14/09/23 | Field - Dukes Meadows (Ice Cream Sandwich) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 10 min Tempo, 6 x 1min fast, 10min Tempo | 2 min active recovery |
| 21/09/23 | Road - Lonsdale Rd (The Legendary Kumbaya) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2x4min, 2x3min, 2x2min, 2x1min out and back | @ 10k, 5k, 3k, faster pace! 2 min recovery |
| 28/09/23 | Field - Dukes Meadows (The Gear Changer) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 6x(30sec/90sec/30sec) | @ mile/tempo/mile pace. 3 min jog between sets |
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| August | | |
| Date | Session | Details |
| 03/08/23 | Road - Summer Handicap #5 Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 10/08/23 | Field - Dukes Meadows (Speedy off the blocks) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 4x15sec, 2x30sec, 2x60sec, 2x90sec | 15sec, 15sec, 30sec, 60sec recovery, 2 min between sets |
| 17/08/23 | Field - Dukes Meadows (The 543211 one) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| (5, 4, 3, 2, 1 and 1 min effort @ rising pace) | 1 min and 3 min easy recoveries |
| 24/08/23 | Field - Dukes Meadows (Last Mile best Mile) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 3x(4min, 3min, 2min) @ increasing pace | 2 min easy recovery between sets |
| 31/08/23 | Field - Dukes Meadows (Speed Progression) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 4 x (4 x 60sec on/off) | Straight into 2 min rest between sets |
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| Jul | | |
| Date | Session | Details |
| 06/07/23 | Road - Summer Handicap #4 Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 13/07/23 | Field - Dukes Meadows (Ice Cream Sandwich) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 10 min Tempo, 6 x 1min fast, 10min Tempo | 2 min active recovery |
| 20/07/23 | Field - Dukes Meadows (Pyramid) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 1,2,3,4,3,2,1 min | |
| 27/07/23 | Field - Dukes Meadows (Fast and Furious) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 5x(30s/30s on/off and 60s/60s on/off) | 2 min recovery between efforts |
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| June | | |
| Date | Session | Details |
| 01/06/23 | Road - Summer Handicap #23Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 08/06/23 | Field - Dukes Meadows (All the 3s) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| Tempo 3x (3min under tempo/tempo/over tempo) | 2 min easy recovery |
| 15/06/23 | Field - Dukes Meadows (Blazin' raisin) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 5x (3min @ 5k, 1min @ mile pace) | 1 min and 3 min easy recoveries |
| 22/06/23 | Field - Dukes Meadows (600s on grass) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 4x (600m @ mile pace, 60s off, 600m @mile pace | 3 min easy recovery between sets |
| 29/06/23 | Field - Dukes Meadows (The 543211 x 2) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2x(5, 4, 3, 2, 1 and 1 min effort @ rising pace) | 5min rest between sets, various between efforts |
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| May | | |
| Date | Session | Details |
| 04/05/23 | Road - Summer Handicap #2 Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 11/05/23 | Field - Dukes Meadows (Goater Pyramid) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| On grass | |
| 18/05/23 | Field - Dukes Meadows (60 sec repeats) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 25/05/23 | Field - Dukes Meadows (The 543211 x 2) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| April | | |
| Date | Session | Details |
| 06/04/23 | Road - Summer Handicap #1 Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 13/04/23 | Field - Dukes Meadows (Billat 60/60) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 1 min on/ 1 min off x 10 @mile pace | 1 min recovery between efforts |
| 20/04/23 | Field - Dukes Meadows (Monghetti) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2 x(90, 60, 30, 15 sec) pace increasing | Recovery equal to effort and 5 min between sets |
| 27/04/23 | Field - Dukes Meadows (Goater Pyramid 1) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| March | | |
| Date | Session | Details |
| 02/03/23 | Road - Winter Handicap #6 Chiswick Bridge 4 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 09/03/23 | Road - Barnes Loop over Hammersmith Bridge | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 7 Fartleks @ 3-5k pace | 2 min easy recovery between efforts |
| 16/03/23 | Road - Chalkers Corner (600s) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 4 sets | 1 min easy recovery between efforts, 3 min between sets |
| 23/03/23 | Road - Barnes Andys 30/60s | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 30/03/23 | Road - Chiswick Bridge steps | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 4 x 6 min efforts | 2 min easy recovery between efforts |
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| February | | |
| Date | Session | Details |
| 02/02/23 | Road - Winter Handicap #5 Chiswick Bridge 4 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 09/02/23 | Road - Barnes Triangle (Billat 60/60) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 60 sec fast/60 sec easy. 20 min | |
| 16/02/23 | Road - Chiswick Bridge (Goater Killer 2) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 60 sec fast/60 sec easy. 20 min | |
| 23/02/23 | Road - Barnes Loop over Hammersmith Bridge | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 7 Fartleks @ 3-5k pace | 2 min easy recovery between efforts |
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| January | | |
| Date | Session | Details |
| 05/01/23 | Road - Winter Handicap #4 Chiswick Bridge 4 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 12/01/23 | Road - Chalkers Corner (5,4,3,2,1,1) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 10k pace building to 800m pace | 2 min easy recovery between efforts |
| 19/01/23 | Road - Barnes Lonsdale Rd (Billat 60/60) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 60 sec fast/60 sec easy. 20 min | |
| 26/01/23 | Road - Chalkers Corner (600s) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 4x(600m/20sec rest/600m) | 3 min rest between sets |
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| December | | |
| Date | Session | Details |
| 01/12/22 | Road - Winter Handicap #3 Chiswick Bridge 4 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 08/12/22 | Road - Barnes Lonsdale Rd (Goater Progression 1) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 5 x (30sec/30sec/30sec/30sec) | 15 sec rest between efforts. 2 min recovery between sets |
| 15/12/22 | Road - Barnes Lonsdale Rd (Goater Progression 2) | Meet 10.30 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 5 x (60sec/30sec/30sec) | 15 sec rest between efforts. 2 min recovery between sets |
| 22/12/22 | Road - Chiswick Bridge (12 Sets of Christmas) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| On the 1st day of Christmas my true love gave.., | |
| 29/12/22 | Daytime Track - Barnes | Meet 10.30 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 3 x (6 x 300m) | Recovery 100m between efforts, 400m jog between sets |
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| November | | |
| Date | Session | Details |
| 03/11/22 | Road - Winter Handicap #2 Chiswick Bridge 4 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 10/11/22 | Road - Barnes Lonsdale Rd (Kumbaya) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2x4min, 2x3min, 2x 2min, 2x1min | 2 min easy recovery between efforts |
| 17/11/22 | Road - Barnes Lonsdale Rd (The Gear Changer) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 6x(30sec, 90sec, 30sec) pace Mile/Tempo/Mile | 3 min jog between sets |
| 24/11/22 | Road - Chiswick Bridge (Goaters Killer Session) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 6x(300m, 300m) pace: Mile | 20 sec recovery between efforts, 3 min between sets |
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| October | | |
| Date | Session | Details |
| 06/10/22 | Road - Winter Handicap #1 Chiswick Bridge 4 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 13/10/22 | Road - Chiswick Bridge (Billat 60/60s) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 10 x (60 sec fast/ 60 sec recovery) | |
| 20/10/22 | Road - Barnes Lonsdale Rd (The Monghetti) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2x(2x90sec, 4x60sec, 4x30sec, 4x15sec) | Recovery equal to effort. 5 min rest between sets |
| 27/10/22 | Road - Barnes Lonsdale Rd (5,4,3,2,1,1) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 5,4,3,2,1,1 mins effort, pace increasing | 2 min recovery |
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| September | | |
| Date | Session | Details |
| 01/09/22 | Road - Summer Handicap #6 Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 08/09/22 | Field - Dukes Meadows (All the 60s) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 4x(4x60s on/60sec off) pace around 3k pace | 2 min recovery between sets |
| 15/09/22 | Field - Dukes Meadows (Slower but longer) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 10min tempo/6 x 1min fast/10min tempo | 3 min rest between sets |
| 22/09/22 | Road - Barnes Lonsdale Road (half pyramids) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2x(400m/600m/800m) at 3k pace | 60/90 sec recovery |
| 29/09/22 | Road - Chiswick Bridge (The combo) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2x4min 2x3min 2x2min 4xmin | recovery half of effort time |
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| August | | |
| Date | Session | Details |
| 04/08/22 | Road - Summer Handicap #5 Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 11/08/22 | Field - Dukes Meadows (Speedy off the blocks) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 3x(4x15s, 2x30s, 2x60s, 2x90s) | Recovery time same as effort and 3 min in-between sets. |
| 18/08/22 | Field - Dukes Meadows (Half pyramids) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2x(200m/400m/600m/800m) pace | Rest @ active jog, 90s between efforts, 3 min between sets |
| 25/08/22 | Field - Dukes Meadows (Longer but slower) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 10min tempo, 6x1min @ mile pace, 10min tempo | Recovery 3min after tempo, 1min after mile pace |
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| July | | |
| Date | Session | Details |
| 07/07/22 | Road - Summer Handicap #4 Chiswick Bridge 3 miles | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 14/07/22 | Field - Dukes Meadows (Tempo Plus) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| (10min tempo/6x1min @1k pace/10min fast) 3min rest | Rest @ active jog |
| 21/07/22 | Field - Dukes Meadows (Up the pyramid) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 2x(200m/400m/600/800m) | Rest @ active jog, 3 min between sets |
| 30/07/22 | Field - Dukes Meadows (Speed on grass) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
| 5x(30s on/30off/600n/60off/30on/30s off) | on @ 1k pace, off @ float recovery, 2 min between sets |
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| June | | |
| Date | Session | Details |
| 02/06/22 | Field - Dukes Meadows (Legendary Kumbaya) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 09/06/22 | Road - Summer Handicap 3 miles # Chiswick Bridge | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 16/06/22 | Field - Dukes Meadows (Ice Cream Sandwich) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 23/06/22 | Field - Dukes Meadows (Gear Changer) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 30/06/22 | Field - Dukes Meadows (All the 3s) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| May | | |
| Date | Session | Details |
| 05/05/22 | Road - Summer Handicap 3 miles #2 Chiswick Bridge | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 12/05/22 | Field - Dukes Meadows (Goater1 5x(30,30,30,30sec)) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 19/05/22 | Field - Dukes Meadows (Goater2 5x(60,30,30sec)) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 26/05/22 | Field - Dukes Meadows (Goater3 5x(60,60sec)) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| April | | |
| Date | Session | Details |
| 07/04/22 | Road - Summer Handicap 3 miles #1 Chiswick Bridge | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 14/04/22 | Field - Dukes Meadows (Monghetti) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 21/04/22 | Field - Dukes Meadows (5, 4, 3, 2, 1, 1 one) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 28/04/22 | Field - Dukes Meadows (Billat 60/60) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| March | | |
| Date | Session | Details |
| 03/03/22 | Road - Chiswick Bridge, March Handicap | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 10/03/22 | Road - Banes Lonsdale, Last Mile Best Mile | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 17/03/22 | Road - Chiswick Bridge, Blazin Raisin | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 24/03/22 | Road - Barnes Lonsdale, Ice Cream Sandwich | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 31/03/22 | Dukes Meadow - Kumbaya (twist) | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| February | | |
| Date | Session | Details |
| 03/02/22 | Road - Feb Handicap, Chiswick Bridge | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 10/02/22 | Road - Billat 60/60, Barnes/Lonsdale Rd | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 17/02/22 | Road - Urbans Cut Down, Lonsdale/Castlenau | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 24/02/22 | Road - Taylor Swift reloaded, Chiswick Bridge | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| January | | |
| Date | Session | Details |
| 06/01/22 | Road - Chiswick Bridge Jan Handicap | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 13/01/22 | Road - Goater 1 Barnes/Lonsdale Rd | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 20/01/22 | Road - Goater 2 Chiswick Bridge | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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| 27/01/22 | Road - Goater 3 Barnes/Lonsdale Rd | Meet 18.50-19.00 - Chiswick Cricket Club, Riverside Dr, W4 2SP |
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