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Here is the link for the map for the Women's Duathlon. 

duathlon map 2017.pdf

Murihiku Women's Duathlon - Sunday 9th April. Set up will be in front of Gladstone Scout Den, on the riverbank.
We ask you not to park in the church carpark at the end of Holywood Terrace, and the section immediately beside the Scout Den will also not be available for parking. 
 After the briefing, participants will be walked back about 500m along floodbank track. Long distance event will start first.
You will then run up to your bikes, put your helmets on and bike to North Road bridge, over the bridge, then back onto the floodbank on the north side. 
 A little way along the track is a slope down to Thomson's Bush - walk down that slope, then back on bike to western edge of the bush, all along there to the north west corner, veering right and continuing along the northern boundary of the Bush. 
 The western section is grass, but the rest is also good track.
At Queen's Drive exit, you will bike in the cycle lane (it will be coned off from traffic) to the southern entrance back onto the floodbank, back to transition area.
That circuit is completed twice for the short distance and four times for the long distance.
After your last circuit, you bring your bike to the transition, take your helmet off and start your run.
The long distance run is the same circuit as the bike circuit - once only. The short distance run is just along the floodbanks - once only.
Then you'll get your medal! Well done!
After the last person has finished, the Scout Hall will be the venue for the luncheon and spot prize giving - you have to be there to get the prizes.
Really looking forward to seeing you there. 
 Remember, we need to give numbers to caterer for lunches, so early bird entries close Sunday 2nd April at midnight. It's possible we'll order a few more meals, but we can't guarantee it if you register late. There's $5 extra for registering late as well, so please get your entries in early.

 

Women's Duathlon training programme for the run. Runner's World have an 8-week programme, which will be perfect for the first 48 days now left before the event. I will publish two weeks at a time so you ladies can feel very confident about managing to run/jog around the floodbanks. And if you can't, no problem - you can walk it. It's not a race; it's a challenge for you to do something different, set yourself a goal, get out and enjoy the beautiful weather, time out for yourself, or socialising with friends as you train together.


Have you registered yet? Entries are open.

Thanks to Runner's World for this programme:
Day 1 - walk 2 minutes, run 1 minute. Repeat 10 times.
Day 2 - walk easy for 30 minutes.
Day 3 - walk 2 minutes, run 1 minute. Repeat 10 times.
Day 4 - walk easy for 30 minutes.
Day 5 - walk 2 minutes, run 1 minute. Repeat 10 times.
Day 6 - walk 2 minutes, run 1 minute. Repeat 10 times.
Day 7 - rest

Women's Duathlon running programme for beginners. This is week 2, as published last week, but also week 3 if you are ready to take the next step up.
Day 8 - walk 1 minute, run 2 minutes. Repeat 10 times.
Day 9 - walk easy for 30 minutes.
Day 10 - walk 1 minute, run for 3 minutes. Repeat 7 times. Walk 2 minutes.
Day 11 - walk easy for 30 minutes.
Day 12 - walk 1 minute, run 4 minutes. Repeat 6 times.
Day 13 - walk 1 minute, run 4 minutes. Repeat 6 times.
Day 14 - rest

Week 3 -
Day 15 - walk 1 minute, run 5 minutes. Repeat 5 times.
Day 16 - walk easy 30 minutes.
Day 17 - walk 1 minute, run 5 minutes. Repeat 5 times.
Day 18 - walk easy 30 minutes.
Day 19 - walk 1 minute, run 6 minutes. Repeat 5 times.
Day 20 - walk 1 minute, run 6 minutes. Repeat 5 times.
Day 21 - rest

Run Training Programme for Women's Duathlon.
Week 4 -
Day 22 - walk 1 minute, skip 1 minute, run 8 minutes. Repeat 3 times.
Day 23 - walk easy 30 minutes.
Day 24 - walk 1 minute, skip 1 minute, run 8 minutes. Repeat 3 times.
Day 25 - walk easy 30 minutes.
Day 26 - walk 1 minute, skip 1 minute, run 10 minutes. Repeat 3 times.
Day 27 - walk easy 30 minutes.
Day 28 - rest

Day 29 - walk 1 minute, skip 1 minute, run 12 minutes. Repeat 2 times. Walk 2 minutes.
Day 30 - walk easy 30 minutes
Day 31 - walk 1 minute, skip 1 minute, run 13 minutes. Repeat 2 times. Walk 2 minutes.
Day 32 - walk easy 30 minutes.
Day 33 - walk 1 minute, skip 1 minute, run 14 minutes. Repeat 2 times. Walk 3 minutes.
Day 34 - walk easy 30 minutes.

Day 35 - rest

The next instalment of the beginners' running programme to prepare you for the Women's Duathlon - don't forget to enter - early bird entries close next Sunday night. Entries can still be taken up to and including the day, but will cost $5 more, and from the middle of the week onwards, a meal may not be available, as we have to put order in for catering a week before the event.
There are two weeks of the programme here, for those who may be a bit more advanced than others.

Day 36 - walk 1 minute, skip 1 minute, run 15 minutes. Repeat twice.
Day 37 - walk easy 30 minutes.
Day 38 - walk 1 minute, skip 1 minute, run 16 minutes. Repeat twice.
Day 39 - walk easy 30 minutes.
Day 40 - walk 1 minute, skip 1 minute, run 17 minutes. Repeat twice.
Day 41 - walk easy 30 minutes.

?Day 42 - rest

Day 43 - walk 30 seconds, skip 30 seconds, run 18 minutes. Repeat once.
Day 44 - walk easy 30 minutes.
Day 45 - walk 30 seconds, skip 30 seconds, run 19 minutes. Repeat once.
Day 46 - walk easy 30 minutes.
Day 47 - walk 30 seconds, skip 30 seconds, run 20 minutes. Repeat once.
Day 48 - walk easy 30 minutes.

Day 49 - rest

For those of you who were working a week ahead, these are the last seven days of the eight-week programme:

Day 50 - walk 30 seconds, skip 30 seconds, run 21 minutes.  Walk 1 minute, run 5 minutes.

Day 51 - walk 30 seconds, skip 30 seconds, run 20 minutes.  Walk 1 minute, run 4 minutes.

Day 52 - walk 30 seconds, skip 30 seconds, run 19 minutes.  Walk 1 minute, run 3 minutes.

Day 53 - walk easy 30 minutes.

Day 54 - walk 30 seconds, skip 30 seconds, run 14 minutes.

Day 55 - rest

Day 56 - event day!


Try to practise your biking, by going around the floodbanks once, if you're not used to it; twice if you are used to it. Then go for a walk/run for five minutes straight after you get off the bike.

Don't forget to enter the event - early bird entries close at midnight on Sunday 2nd April, then you are guaranteed lunch. Late fee of $5 after that.

Have a great week.

 

Why not get some friends and / or family and / or workmates together, and enter the new Arrow Adventure race to be held on 29-30 April. Entries also open now from the website southlandtriclub.co.nz It's not Godzone, but is designed to be a lot of fun and a bit of a challenge. Good team building exercise. Kerri Neylon is holding an information session at Sport Southland meeting room on Tuesday 4 April at 7.30pm for those interested in finding more about adventure racing.  All welcome.

Ascot Park duathlon / triathlon 21 May.

All these are local events, so no travelling away involved.

 

 




 

 

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