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Hill Race: Tinto – 2018 Hill GP Event No 12

Symington Sports Club, Main Street, Symington, South Lanarkshire, United Kingdom

Tinto Hill Race, Short 2.00 pm start, Sports Club, Symington near Biggar. Enter through SI Entries http://www.scottishhillracing.co.uk/RaceDetails.aspx?RaceID=RA-0108

Training – Short Hill Repetitions x 12

Pittencrieff Park Pittencrieff Street Dunfermline, Dunfermline, Fife, United Kingdom

Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 12 Pittencrieff Park (The Glen)

Training – Progression Session: 1-2-3-4-5

Covenantors Rise, Dunfermline Covenantors Rise, Dunfermline, Fife, United Kingdom

Progression session: 1-2-3-4-5 minutes – easy pace, marathon, half marathon, 10k, 5k pace x 3 reps (2 min recoveries between sets) Covenanters Rise Circuit

Training – Short Hill Repetitions x 14

Pittencrieff Park Pittencrieff Street Dunfermline, Dunfermline, Fife, United Kingdom

Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 14 reps Pittencrieff Park (The Glen)

Training – Progression Session: 1-2-3-4-5

Covenantors Rise, Dunfermline Covenantors Rise, Dunfermline, Fife, United Kingdom

Progressions session: 1-2-3-4-5 minutes – easy pace, marathon, half marathon, 10k, 5k pace x 3 reps (2 min recoveries between sets) Covenanters Rise Circuit

Training – Short Hill Repetitions x 15

Pittencrieff Park Pittencrieff Street Dunfermline, Dunfermline, Fife, United Kingdom

Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 15 Pittencrieff Park (The Glen)

Training – Time Trial

3 mile Time Trial - Members Only Castle Drive/Pitreavie Avenue Circuit

Training – Hill Session: 20 minutes

Dunfermline Public Park Dunferline Public Park, Dunfermline, Fife

Hill Session: 20 minutes total duration (including efforts and recoveries) Public Park, Dunfermline