Note: Chiswick Cricket Club changing rooms are no longer available, however we are able to use the toilets.
Track: Meet time is at 18:45 at Barn Elms or 18:30 Osterley track
Hills: The meet up time is 18:45, at the hill location on the schedule below and will be in the email detail sent out before hand.
*** Run safely and responsibly and keep others safe ***
Alternatively check out our Thursday sessions here!
Pace:
5k pace – based on your recent 5km time
Hard – about 1 mile pace on flat (or similar effort)
Recovery:
Active = Keep moving to keep warm
Easy = light jog, keeping good form
Walk = WALK
Rest = stopping to recover
Each month will see a repeat of similar sessions. Progression will be achieved with adjustments to speed, time and/or recovery.
If you are new to Hill/Track sessions or are tapering for a race, reduce the number of reps by 1 or 2.
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| September | | |
| Date | Session | Details |
| 05/09/23 | Hills - Richmond Park (Treebox Hill Wood) | Meet 18.45 -Sheen Gate SW14 8BJ |
| 6 x(5k pace on flat, big effort on hill, accel at top) | Easy jog down the short way |
| 12/09/23 | Track - Osterley (Sizzling 600s) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 3 x (3 x 600m) 60sec recovery | 3 min between sets |
| 19/09/23 | Hills - Star and Garter Hill Accelerations | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 6 efforts, building effort from 10k to sprint finish | Walk/ Jog down recovery |
| 26/09/23 | Hills - Richmond Park (Ballet School 1) | Meet 18.45 -Sheen Gate SW14 8BJ |
| 4 x 2min (1st hump), 8 x 1 min (2nd hump) | Walk/ Jog down recovery |
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| Aug | | |
| Date | Session | Details |
| 01/08/23 | Hills - Petersham Common | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 6-8 hard efforts on short gravel climb | Easy jog down the long way |
| 08/08/23 | Track - Osterley (Marathon Staple) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 2km / 5 x 400m / 2km | 2km @10k pace, 400m @5k pace with 1min recovery |
| 15/08/23 | Hills - Richmond Park (Kenyan Loops) | Meet 18.45 -Sheen Gate SW14 8BJ |
| 5-6 laps of 1km loop at Ballet school | |
| 22/08/23 | Track - Osterley (Nuremburg) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| (3x1000m) (3x600m) (3x300m) | Recovery Interval 2min, 90sec, 60sec. 3 min between sets |
| 29/08/23 | Hills - Richmond Park (Ballet School 1) | Meet 18.45 -Sheen Gate SW14 8BJ |
| Set 1: 4 x 2min Set 2: 8 x 1 min | Jog down recovery, with longer rest between sets |
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| Jul | | |
| Date | Session | Details |
| 04/07/23 | Track - Barnes (Taylor Swift) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 4x400, 4x300, 4x200 | Rest interval 60sec, 45sec, 30sec, 400m easy between sets |
| 11/07/23 | Track - Barnes Track choice: (1200m x 5) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| Or Nick's Speed Session 2! | |
| 18/07/23 | Hills - Richmond Park (Dysart Pembroke Loop) | Meet 18.45 -Sheen Gate SW14 8BJ |
| 3-4 sets on the loop effort up and 3 x shorts | Recovery on the down and flat |
| 25/07/23 | Hills - TBD | Meet 18.45 - |
| Battersea Relays on same night | |
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| June | | |
| Date | Session | Details |
| 06/06/23 | Track - Barnes (400m Accelerations) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 2x (100m, 50m, 100m) 1 x 200m relay | walk back from efforts - 5 min recovery between sets |
| 13/06/23 | Hills - Sheen Gate (Kenyan Hills) | Meet 18.45 -Sheen Gate SW14 8BJ |
| 1km loop, 5-6 @ constant effort | |
| 20/06/23 | Track - Barnes (Pyramid) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 2x (200,400,600,800m @ 5k pace then 600,400m @3k pace and 200m @800 pace | Jog recovery same as effort distance, 3min rest after 800 and 200m |
| 27/06/23 | Hills - Richmond Park (Behind Pembroke Lodge) | Meet 18.45 -Dysart Gate TW10 7AE |
| 2 climbs to top, 3 to mid path, 5 to log | Walk down recovery |
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| May | | |
| Date | Session | Details |
| 02/05/23 | Hills - Nightingale Sprints | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 6-8 half Nightingale | |
| 09/05/23 | Track - Barnes (400m Accelerations) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 10k pace into mile pace | 3 min recovery between efforts |
| 16/05/23 | Hills - Putney Park Lane (gentle and tough) | Meet 18.45 - Putney Park Lane (North end SW15 6XP) |
| 4 x 600m and 4 x 280m | |
| 23/05/23 | Track - Barnes (Speedy off the blocks) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 3 x (4 x 50m, 2 x 100m) | 400m recovery |
| 30/05/23 | Hills - Richmond Park (Treebox Hill Wood) | Meet 18.45 -Sheen Gate SW14 8BJ |
| 6 x(5k pace on flat, big effort on hill, accel at top) | Walk down recovery |
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| April | | |
| Date | Session | Details |
| 04/04/23 | Hills - Nightingale Lane (Magic 3) | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 3 x 3 Full Nightingale (steady til bend) | Walk down recovery, 3 min between sets |
| 11/04/23 | Track - Barnes (Magness Madness) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 3 x (600, 300, 300m) @ 3k, mile, 800 pace | 2 min recovery between efforts, 4 min between sets. |
| 18/04/23 | Hills - Richmond Park (Kenyan Loops) | Meet 18.45 -Sheen Gate SW14 8BJ |
| 5-6 laps Constant effort (fast downhill running) | Easy on the uphill |
| 25/04/23 | Track - Barnes (Smooth and quick 400s) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 4x(400m + 300m) 4x(400m + 200m) | 1 min recovery between efforts. 3 min between sets |
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| March | | |
| Date | Session | Details |
| 07/03/23 | Hills - Richmond Kings Road 35 | Meet 18.45 - Kings Rd/Sheen Rd TW9 1UU |
| As many as poss in 35 min | Walk/ Jog down recovery |
| 14/03/23 | Track - Osterley (Taylor Swift) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 4x400, 4x300, 4x200 | Rest interval 60sec, 45sec, 30sec, 400m easy between sets |
| 21/03/23 | Hills - Richmond Park (Ballet School 2) | Meet 18.45 -Sheen Gate SW14 8BJ |
| 2 x (4 x 2min) | Walk/ Jog down recovery, longer rest between sets |
| 28/03/23 | Track - Osterley (Freddy Jnr) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 3 x (1 x 800, 4 x 200) | |
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| February | | |
| Date | Session | Details |
| 07/02/23 | Hills - Richmond Park (Ballet School 1) | Meet 18.45 -Sheen Gate |
| 4 x 2min (1st hump), 8 x 1 min (2nd hump) | Walk/ Jog down recovery |
| 14/02/23 | Track - Osterley (Down Pyramid) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 1200,800,600,400x2,200x3 | Rest interval 3min, 2min, 90sec, 45sec |
| 21/02/23 | Hills - Nightingale Lane (Magic 3) | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 3 x 3 Full Nightingale (steady til bend) | Walk down recovery, 3 min between sets |
| 28/02/23 | Track - Osterley (Pyramid) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 2 x (200,400,600,800,600,400,200) | |
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| January | | |
| Date | Session | Details |
| 03/01/23 | Hills - Star and Garter Hill Accelerations | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 6 efforts, building effort from 10k to sprint finish | Walk/ Jog down recovery |
| 10/01/23 | Hills - Nightingale Lane Sprints | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 3 (or 2) x 5: corner to top. Big effort | Walk down recovery, 3 min between sets |
| 17/01/23 | Track - Osterley (8s and 3s) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 4 x 800m + 4 x 300m (90sec/60 sec recovery | 400m between sets |
| 24/01/23 | Track - Osterley (Sizzling 600s) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 3 x (3 x 600m) 60sec recovery | 3 min between sets |
| 31/01/23 | Track - Osterley (800s) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 8 x 800m (or 4, long rest then 3) 5k pace | 1 min rest |
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| December | | |
| Date | Session | Details |
| 06/12/22 | Hills - Star and Garter Loops | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 5 anticlockwise loops x 1.4km | Easy recovery, down Nightingale Lane |
| 13/12/22 | Hills - Kings Road (Kings Road 40) | Meet 18.45 - Sheen Rd/Kings Rd TW9 1UU |
| As many as possible in 40 min, pace 5k | Jog down recovery |
| 20/12/22 | Track - Osterley (8 x 800m) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 8 x 800m | 1 min recovery between efforts |
| 27/12/22 | Daytime Hills - Treebox Hill (near Ballet School) | Meet 14.30 - Sheen Gate of Richmond Park |
| 8 x Hill Efforts | Easy walk/jog recovery to start |
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| November | | |
| Date | Session | Details |
| 01/11/22 | Hills - Richmond Park (Ballet School 2) | Meet 18.45 - Sheen Gate of Richmond Park |
| 2x(4 x 2min efforts) | Jog down recovery, longer recovery between sets |
| 08/11/22 | Hills - Kings Road (Kings Road 35) | Meet 18.45 - Sheen Rd/Kings Rd TW9 1UU |
| As many as possible in 35 min, pace 5k | Jog down recovery |
| 15/11/22 | Hills - Nightingale Lane (Magic 3) | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 3x(3 full hill efforts) pace: steady into sprint | Jog down recovery. 3 min between sets |
| 22/11/22 | Track - Osterley (The Freddie Kruger) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 2x(1000m, 4x200m) pace 10k/Mile/5k/Mile | 1 lap after 1000m, 30sec between efforts |
| 29/11/22 | Track - Osterley (Goater 200s speed) | Meet 18.30 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 4x(4x200m) not quite sprinting | 30sec recovery between efforts, 3min between sets |
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| October | | |
| Date | Session | Details |
| 04/10/22 | Hills - Nightingale Lane (Hill sprints) | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| 3 x 5 Corner to top (big efforts) | Walk down recovery. 3 min between sets |
| 11/10/22 | Hills - Richmond Park (Ballet School 1) | Meet 18.45 - Sheen Gate of Richmond Park |
| 4 x 2min and 8 x 1 min | Jog down recovery |
| 18/10/22 | Track - Osterley (Goater Pyramid) | Meet 18.45 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 4x200m-3x400m-2x600-1x800-2x600-3x400-4x200m | active rest recovery 45s, 60s, 90s and 3 min after 800m |
| 25/10/22 | Track - Osterley (Smooth and quick 400s) | Meet 18.45 - Osterley Track, 120 Wood Lane, Isleworth TW7 5FG |
| 4x(400m + 300m) 4x(400m + 200m) | 1 min recovery between efforts. 3 min between sets |
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| September | | |
| Date | Session | Details |
| 06/09/22 | Track - Barnes (High Speed Running!) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| 13/09/22 | Hills - Nightingale Lane (Hill sprints) | Meet 18.45 -Top of Nightingale Lane, TW10 6RN |
| x6-8 Corner to top (big efforts) | Walk down recovery |
| 20/09/22 | Hills - Nightingale Lane (Bottom to top) | Meet 18.45 - Top of Nightingale Lane, TW10 6RN |
| 6x easy to corner and strong to top | Jog down recovery |
| 27/09/22 | Track - Osterley (800s with a kick) | Meet 18.45 - Osterley Track, Barnes, 120 Wood Lane, Isleworth TW7 5FG |
| 5x800m (first 600m@5k pace/last 200m@800m pace) | 2 min recovery |
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| Aug | | |
| Date | Session | Details |
| 02/08/22 | Hills - Putney Park Lane Hills | Meet 18.45 - PutneyPark Lane, SW15 5HD |
| x4 gentle hill and 4 x tough hill repeats | easy jog recovery |
| 09/08/22 | Hills - Richmond Park (Kenyan Loops) | Meet 18.45 - Sheen Gate of Richmond Park |
| 5-6 laps Constant effort (fast downhill running) | Easy on the uphill |
| 16/08/22 | Track - Barnes (Goater Pyramid) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 2x200m-2x400-2x600-1x800-2x600-2x400-2x200m (pace 5k for 2s and 4s, 10k for 6s and 8s) | active rest recovery 45s, 60s, 90s and then 3 min after 800m |
| 23/08/22 | Track - Barnes (Kms on track) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 3x 1000m (5k pace), 2 x 800m (3k pace) | 3 min active recovery |
| 30/08/22 | Track - Barnes (High Speed Running!) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| Sprint Prep (Speed drills and 4 x 200m) | Slow walk recoveries |
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| July | | |
| Date | Session | Details |
| 05/07/22 | Hills - Dysart Grassy Hills (x5) | Meet 18.45 - Petersham Gate of Richmond Park, TW10 7AA |
| x5 big hill repeats (300m) | |
| 12/07/22 | Hills - Treebox Wood hill (x6 varying pace) | Meet 18.45 - Sheen Gate of Richmond Park |
| x6 increasing effort to the top | |
| 19/07/22 | Track - Barnes (High Speed Running!) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| 26/07/22 | Track - Barnes (Goater Pyramid) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
| 2x400m-1x600-1x800-1x600-2x400-2x200m | rest (2/3/4/1min and 4 min between sets) |
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| June | | |
| Date | Session | Details |
| 07/06/22 | Hills - Ballet School 1 | Meet 18.45 - Sheen Gate of Richmond Park |
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| 14/06/22 | Hills - Nightingale Lane Sprints | Meet 18.45 - Star and Garter Home, TW10 6BF |
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| 21/06/22 | Track - Barnes (Taylor Swift) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| 28/06/22 | Track - Barnes (Goater 600s) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| May | | |
| Date | Session | Details |
| 03/05/22 | Hills - Petersham Common Trail Climb | Meet 18.45 - Star and Garter Home, TW10 6BF |
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| 10/05/22 | Hills - Ballet School Kenyan L, Richmond Park | Meet 18.45 - Sheen Gate of Richmond Park |
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| 17/05/22 | Track - Barnes (Magness Madness) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| 24/05/22 | Track - Barnes (Smooth Relaxed Quick 400s) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| 31/05/22 | Track - Barnes (Klassic Ks) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| April | | |
| Date | Session | Details |
| 05/04/22 | Hills - Ballet School 2, Richmond Park | Meet 18.45 - Sheen Gate of Richmond Park |
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| 12/02/22 | Hills - Kings Road 40 min, Richmond | Meet 18.45 - Kings Road/Sheen Road TW9 1UU |
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| 19/04/22 | Track - Barnes (Goater Pyramid) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| 26/04/22 | Track - Barnes Goater 200s 4 x (4 x 200m) | Meet 18.45 - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| March | | |
| Date | Session | Details |
| 01/03/22 | Track - Osterley 5x1200m | Meet 18.30 - Osterley Track, 120 Wood Ln, Isleworth TW7 5FG |
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| 08/03/22 | Hills - Kings Road | Meet 18.45 - Kings Road/Sheen Road Junction TW9 1UU |
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| 15/03/22 | Track - Osterley 5x1200m | Meet 18.30 - Osterley Track, 120 Wood Ln, Isleworth TW7 5FG |
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| 22/03/22 | Hills - Ballet School 2, Richmond Park | Meet 18.45 - Sheen Gate, Richmond Park |
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| 29/03/22 | Track - Barnes | Meet 18:30 - Barn Elms Sports Trust, Queen Elizabeth Walk SW13 9SA |
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| February | | |
| Date | Session | Details |
| 01/02/22 | Hills - Ballet School 2, Richmond Park | Meet 18.45 - Sheen Gate, Richmond Park |
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| 08/02/22 | Track - Osterley 5x1200m | Meet 18.30 - Osterley Track, 120 Wood Ln, Isleworth TW7 5FG |
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| 15/02/22 | Hills - Star and Garter circuits, Richmond | Meet 18.45 - Star and Garter Home TW10 6BF |
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| 22/02/22 | Hills - 3x3 Nightingale Lane, Hill Sprints | Meet 18.45 - Top of Nightingale Lane, TW10 6RN |
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| January | | |
| Date | Session | Details |
| 04/01/22 | Hills - Ballet School 1, Richmond Park | Meet 18.45 - Sheen Gate of Richmond Park |
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| 11/01/22 | Hills - Kings Road 30 min repeats | Meet 18.45 - Kings Road/Sheen Road TW9 1UU |
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| 18/01/22 | Track - Osterley, 6x800m 4 x300m | Meet 18.30 - Osterley Track, 120 Wood Ln, Isleworth TW7 5FG |
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| 25/01/22 | Hills - Star and Garter accelerations,Richmond | Meet 18.45 - Star and Garter Home TW10 6BF |
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| December | | |
| Date | Session | Details |
| 07/12/21 | Hills - Nightingale Lane, Full length | Meet 18.45 - Top of Nightingale Lane, TW10 6RN |
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| 14/12/21 | Hills - Star and Garter Circuits | Meet 18.45 - Star and Garter Home TW10 6BF |
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| 21/12/21 | Track - Osterley, Long efforts | Meet 18.30 - Osterley Track, 120 Wood Lane TW7 5FG |
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| 28/12/21 | Track - Barn Elms Track - Daytime session | Meet TBC - Queen Elizabeth Walk, Barnes, SW13 9SA |
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| November | | |
| Date | Session | Details |
| 02/11/21 | Hills - Star and Garter circuits, Richmond | Meet 18.30 - Star and Garter Home TW10 6BF |
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| 09/11/21 | Track - Osterley | Meet 18.30 - Osterley Track, 120 Wood Ln, Isleworth TW7 5FG |
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| 16/11/21 | Hills - Nightingale Lane, Hill Sprints | Meet 18.45 - Top of Nightingale Lane, TW10 6RN |
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| 23/11/21 | Hills - Putney Park Lane, Gentle + Tough Hills | Meet 18.45 - Putney Park Lame/Lower Richmond Rd SW15 6LE |
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| 30/11/21 | Hills - Kings Road 35 min repeats | Meet 18.45 - Kings Road/Sheen Road TW9 1UU |
