BEGIN:VCALENDAR
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PRODID:-//Valley Striders - ECPv6.17.4.1//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-ORIGINAL-URL:https://www.valleystriders.org.uk
X-WR-CALDESC:Events for Valley Striders
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TZID:Europe/London
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BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240326T183000
DTEND;TZID=Europe/London:20240326T183000
DTSTAMP:20240102T180811Z
CREATED:20240102T131817Z
LAST-MODIFIED:20240102T180811Z
UID:43578-1711477800-1711477800@www.valleystriders.org.uk
SUMMARY:Hill Session
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Hill session. Meeting point – https://what3words.com/assume.star.having   Session: 4 x 30s hills\, 6 min tempo (top loop)\, 4 x 30s hills\, 6 min tempo (top loop)\, 4 x 30s hills.\, Pace:10 mile – HM race pace for 6 min efforts.
URL:https://www.valleystriders.org.uk/event/hill-session-30/
LOCATION:Carr Manor Road\, Carr Manor Road\, Leeds\, LS17 5DJ\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240319T183000
DTEND;TZID=Europe/London:20240319T183000
DTSTAMP:20240102T180810Z
CREATED:20240102T131817Z
LAST-MODIFIED:20240102T180810Z
UID:43577-1710873000-1710873000@www.valleystriders.org.uk
SUMMARY:Interval Session (Short reps)
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Mixed short interval session: repetitions of 2-6 minutes in duration\, run at approximately 5K pace. Meeting point – https://what3words.com/composers.tribes.clips  There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger)\, so if you go straight to High Ash Drive\, please ensure you have done a warm up first.   Session: 3 x 6 mins (2 mins rec)\, 3 x 3 mins (90s rec)\, Pace:Approximately 5K pace. 6 min reps can be a little slower (eg. 10K pace).
URL:https://www.valleystriders.org.uk/event/interval-session-short-reps-15/
LOCATION:Leo’s Rugby Club\, Crag Lane\, Leeds\, LS17 5PR\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240312T191500
DTEND;TZID=Europe/London:20240312T191500
DTSTAMP:20240102T180810Z
CREATED:20240102T131816Z
LAST-MODIFIED:20240102T180810Z
UID:43576-1710270900-1710270900@www.valleystriders.org.uk
SUMMARY:Track Session
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Track session. Meeting point – https://what3words.com/thick.lofts.runs   Session: 6 x 1000m\, Pace:Group 1– sub 20 min 5K runners.\n3:20 to 4:00 for 1000m\n5:30 cycle giving 1:30 to 2:10s recoveries.\nGroup 2 – 20-25 min 5K runners.\n4:00 to 4:45 for 1000m\n6:15 cycle giving 1:30-2:15s recoveries.\nGroup 3 – 25-30 min 5K runners.\n4:55-6:00+ for 1000m\n3 x (1000m\, 600m) on the same cycle as group 2.  Start the 1000m efforts at the same time as group 2.  Start the 600m efforts once group 2 are over half way round their first lap of their 2nd/4th/6th 1000m.  For a runner taking 5 mins for 1000m\, this will give approx. 2:15 recoveries.
URL:https://www.valleystriders.org.uk/event/track-session-30/
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240305T183000
DTEND;TZID=Europe/London:20240305T183000
DTSTAMP:20240102T180806Z
CREATED:20240102T131814Z
LAST-MODIFIED:20240102T180806Z
UID:43575-1709663400-1709663400@www.valleystriders.org.uk
SUMMARY:Interval Session (Long reps)
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Mixed short interval session: repetitions of 2-6 minutes in duration\, run at approximately 5K pace. Meeting point – https://what3words.com/composers.tribes.clips  There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger)\, so if you go straight to High Ash Drive\, please ensure you have done a warm up first.   Session: 5 x 6 mins (2 mins rec)\, Pace:Approximately 10K race pace.
URL:https://www.valleystriders.org.uk/event/interval-session-long-reps-16/
LOCATION:Leo’s Rugby Club\, Crag Lane\, Leeds\, LS17 5PR\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240227T183000
DTEND;TZID=Europe/London:20240227T183000
DTSTAMP:20240102T180805Z
CREATED:20240102T131813Z
LAST-MODIFIED:20240102T180805Z
UID:43574-1709058600-1709058600@www.valleystriders.org.uk
SUMMARY:Hill Session
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Hill session. Meeting point – https://what3words.com/assume.star.having   Session: 2 x 15 mins of Kenyan Hills\, Pace:
URL:https://www.valleystriders.org.uk/event/hill-session-22-2/
LOCATION:Carr Manor Road\, Carr Manor Road\, Leeds\, LS17 5DJ\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240220T183000
DTEND;TZID=Europe/London:20240220T183000
DTSTAMP:20240102T180805Z
CREATED:20240102T131813Z
LAST-MODIFIED:20240102T180805Z
UID:43573-1708453800-1708453800@www.valleystriders.org.uk
SUMMARY:Interval Session (Short reps)
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Mixed short interval session: repetitions of 2-6 minutes in duration\, run at approximately 5K pace. Meeting point – https://what3words.com/composers.tribes.clips  There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger)\, so if you go straight to High Ash Drive\, please ensure you have done a warm up first.   Session: 4 x 4 mins (90s rec)\, 4 x 2 mins (60s rec)\, Pace:Approxmately 5K race pace.
URL:https://www.valleystriders.org.uk/event/interval-session-short-reps-14/
LOCATION:Leo’s Rugby Club\, Crag Lane\, Leeds\, LS17 5PR\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240213T191500
DTEND;TZID=Europe/London:20240213T191500
DTSTAMP:20240102T180805Z
CREATED:20240102T131813Z
LAST-MODIFIED:20240102T180805Z
UID:43572-1707851700-1707851700@www.valleystriders.org.uk
SUMMARY:Track Session
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Track session. Meeting point – https://what3words.com/thick.lofts.runs   Session: 5 x 1200m\n\, Pace:Group 1– sub 20 min 5K runners\n3:45 to 4:40 for 1200m.\n6:20 cycle giving 1:40-2:35 recoveries.\n(19-20 mins 5K runners may choose group 2 if they would prefer longer recoveries).\nGroup 2 – 20-25 min 5K runners.\n4:40 to 5:50 for 1200m.\n7:10 cycle giving 1:10-2:20 recoveries.\n(20-21min 5K runners doing 3:05 to 3:15 for 800m may opt for group 1 if they would prefer a shorter recovery.)\nGroup  3 – 25-30 min 5K runners\n6.00+ for 1200m.\n1200m\, 800m\, 1200m\, 800m\, 1200m on the same cycle as group 2. Start the 1200m efforts at the same time as group 2.  Start the 800m efforts once group 2 have completed half a lap of their 2nd/4th rep.
URL:https://www.valleystriders.org.uk/event/track-session-29/
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240206T183000
DTEND;TZID=Europe/London:20240206T183000
DTSTAMP:20240102T180805Z
CREATED:20240102T131812Z
LAST-MODIFIED:20240102T180805Z
UID:43571-1707244200-1707244200@www.valleystriders.org.uk
SUMMARY:Interval Session (Long reps)
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Mixed short interval session: repetitions of 2-6 minutes in duration\, run at approximately 5K pace. Meeting point – https://what3words.com/composers.tribes.clips  There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger)\, so if you go straight to High Ash Drive\, please ensure you have done a warm up first.   Session: 3 x 10 mins (2½ mins rec)\, Pace:Approximately 10K – 10 mile race pace.
URL:https://www.valleystriders.org.uk/event/interval-session-long-reps-15/
LOCATION:Leo’s Rugby Club\, Crag Lane\, Leeds\, LS17 5PR\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240130T183000
DTEND;TZID=Europe/London:20240130T183000
DTSTAMP:20240102T180802Z
CREATED:20240102T131808Z
LAST-MODIFIED:20240102T180802Z
UID:43570-1706639400-1706639400@www.valleystriders.org.uk
SUMMARY:Interval Session (Pyramid)
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Mixed short interval session: repetitions of 2-6 minutes in duration\, run at approximately 5K pace. Meeting point – https://what3words.com/composers.tribes.clips  There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger)\, so if you go straight to High Ash Drive\, please ensure you have done a warm up first.   Session: Pyramid (2\, 3\, 4\, 5\, 4\, 3\, 2 mins) (90s rec)\, Pace:Approximately 5K race pace.
URL:https://www.valleystriders.org.uk/event/interval-session-pyramid-6/
LOCATION:Leo’s Rugby Club\, Crag Lane\, Leeds\, LS17 5PR\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240123T183000
DTEND;TZID=Europe/London:20240123T183000
DTSTAMP:20240102T180802Z
CREATED:20240102T131808Z
LAST-MODIFIED:20240102T180802Z
UID:43569-1706034600-1706034600@www.valleystriders.org.uk
SUMMARY:Hill Session
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Hill session. Meeting point – https://what3words.com/assume.star.having   Session: 4 x 30s hills\, 6 min tempo (top loop)\, 4 x 30s hills\, 6 min tempo (top loop)\, 4 x 30s hills.\, Pace:10 mile – HM race pace for 6 min efforts.
URL:https://www.valleystriders.org.uk/event/hill-session-21-2/
LOCATION:Carr Manor Road\, Carr Manor Road\, Leeds\, LS17 5DJ\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240116T183000
DTEND;TZID=Europe/London:20240116T183000
DTSTAMP:20240102T180801Z
CREATED:20240102T131808Z
LAST-MODIFIED:20240102T180801Z
UID:43568-1705429800-1705429800@www.valleystriders.org.uk
SUMMARY:Interval Session (Short reps)
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Mixed short interval session: repetitions of 2-6 minutes in duration\, run at approximately 5K pace. Meeting point – https://what3words.com/composers.tribes.clips  There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger)\, so if you go straight to High Ash Drive\, please ensure you have done a warm up first.   Session: 2 x 6 mins (2 mins rec)\, 2 x 4 mins (90s rec)\, 2 x 2 mins (1 min rec)\, Pace:Approximately 5K pace (a little slower for the 6 min reps and a little quicker for the 2 min reps).
URL:https://www.valleystriders.org.uk/event/interval-session-short-reps-13/
LOCATION:Leo’s Rugby Club\, Crag Lane\, Leeds\, LS17 5PR\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240109T191500
DTEND;TZID=Europe/London:20240109T191500
DTSTAMP:20240102T180801Z
CREATED:20240102T131807Z
LAST-MODIFIED:20240102T180801Z
UID:43567-1704827700-1704827700@www.valleystriders.org.uk
SUMMARY:Track Session
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Track session. Meeting point – https://what3words.com/thick.lofts.runs   Session: 8 x 800m \, Pace:Group 1– sub 20 min 5K runners\n2:30 to 3:05 for 800m.\n4:30 cycle giving 1:25-2:00 recoveries.\n(19-20 mins 5K runners may choose group 2 if they would prefer longer recoveries).\nGroup 2 – 20-25 min 5K runners\n3:05 to 3:50+ for 800m.\n5:15 cycle giving 1:25-2:10 recoveries.\n(20-21min 5K runners doing 3:05 to 3:15 for 800m may opt for group 1 if they would prefer a shorter recovery.)\nGroup 3 – 25-30 min 5K runners\n4.00+ for 800m.\n4 x (800m\, 400m) on the same cycle as group 2. Start the 800m efforts at the same time as group 2.  Start the 400m efforts once group 2 are over half way round their first lap of their 2nd/4th/6th 800m.  For a runner taking 4 mins for 800m\, this will give approx. 2:15 recoveries.
URL:https://www.valleystriders.org.uk/event/track-session-28/
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20240102T183000
DTEND;TZID=Europe/London:20240102T183000
DTSTAMP:20240102T180801Z
CREATED:20240102T131806Z
LAST-MODIFIED:20240102T180801Z
UID:43566-1704220200-1704220200@www.valleystriders.org.uk
SUMMARY:Interval Session (Long reps)
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Mixed short interval session: repetitions of 2-6 minutes in duration\, run at approximately 5K pace. Meeting point – https://what3words.com/composers.tribes.clips  There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger)\, so if you go straight to High Ash Drive\, please ensure you have done a warm up first.   Session: 4 x 8 mins (2 mins rec) \, Pace:Approximately 10K-10 mile race pace.
URL:https://www.valleystriders.org.uk/event/interval-session-long-reps-14/
LOCATION:Leo’s Rugby Club\, Crag Lane\, Leeds\, LS17 5PR\, United Kingdom
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20231010T191500
DTEND;TZID=Europe/London:20231010T191500
DTSTAMP:20231008T090104Z
CREATED:20231008T090104Z
LAST-MODIFIED:20231008T090104Z
UID:43110-1696965300-1696965300@www.valleystriders.org.uk
SUMMARY:Track Session
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Track session. Meeting point – https://what3words.com/thick.lofts.runs   Session: 6 x 1000m\, Pace:Advanced Group 1– sub 20 min 5K runners.\n6 x 1000m (in 3:20 to 4:00) on a 5:30 cycle giving 1:30 to 2:10 / 200m jog recoveries.\nAdvanced Group 2 – 20-24 min 5K runners.\n6 x 1000m (in 4:00 to 4:45) on a 6:15 cycle giving 1:30-2:15 / 200m jog recoveries.\nIntermediates – 24-30 min 5K runners.\n6 x 800m (in 3:50 to 5:00) on a 6:15 cycle giving 1:15-2:25 recovery.\nImprovers – 30mins+ 5K runners\n3 x (800m\, 400m) on a 6:15 cycle\n800m (in 3:45 to 4:30)\n400m (in 2:30 to 3:00)  starting on the 2nd lap of the intermediates’ 800m.
URL:https://www.valleystriders.org.uk/event/track-session-25/
CATEGORIES:Advanced,Intermediates
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20231003T181500
DTEND;TZID=Europe/London:20231003T181500
DTSTAMP:20231008T090103Z
CREATED:20231008T090103Z
LAST-MODIFIED:20231008T090103Z
UID:43109-1696356900-1696356900@www.valleystriders.org.uk
SUMMARY:Interval Session (Long reps)
DESCRIPTION:Open to all runners faster than 30 minutes for 5km.  Long interval session: repetitions of 6-10 minutes in duration\, run at 10K-10 mile pace. Meeting point – https://what3words.com/safely.bottle.powers   Session: 3\, 5\, 7\, 5\, 3 mins with 90s recovery.\, Pace:Approximately 5K – 10K race pace depending on length of effort.
URL:https://www.valleystriders.org.uk/event/interval-session-long-reps-11/
CATEGORIES:Advanced,Intermediates
END:VEVENT
END:VCALENDAR