Week /
Leader

Date

Meet at
5:15p

Workout

Surface

Format

1 Gary

Jan. 5

Cedar
Hill
Rec
Ctr

Aldridge / Kingsley

Road

10 x 500m, 100m recovery – Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful!

2 Gary

Jan. 12

Low Doncaster

Road

12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery
– three sets of four, 400m road recovery between sets

3 Shane

Jan. 19

King’s Pond

Trail / Road

12 x 125m/250m – first on dark trail, second on Ascot accelerating three times, equal jog recoveries – three sets of four, walk/jog recovery between sets

4 Gary

Jan. 26

Wordsworth /
Browning

Road

12 x 600m, 75m recovery – six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park

5 Shane

Feb.  2

Cook @ Quadra
Twelve Hills

Road

Three Monarch of the Hill repeats of Hollis, then in turn of Clovelly Terrace, Camrose Court, and Connorton Lane.  Longer recovery on roads between

6 Gary

Feb. 9

Savannah / Lovat

Road

8 x 675m, 100m uphill walk recovery, counter-clockwise
– two sets of four, reverse 675m jog recovery between sets

7 Shane

Feb. 16

Mt. Tolmie and UVic Ring Road

Road

Over Mt. Tolmie then twice around Ring Road in 3 x 1km hard intervals and return back over Mt. Tolmie with optional extra/extended climb of Glastonbury

8 Gary

Feb. 23

Doncaster School

Grass

Parloff Relay (teams of two) – 30 minutes of 200m, 50m recovery
– in sets of 12, 10 and 8 minutes, two minutes recovery between sets

9 Gary

Mar. 1

Bridgeport Place
12 Hills      [NEW WEEK]

Road

12 hills – Three 2.7km circuits with hill attacks on Bridgeport, McInnis, Clovelly, Duke and an acceleration on Dartmouth

10 Shane

Mar. 8

Summit Park
                 [NEW WEEK]

Grass / Trail

12 x 500m, 1 minute recovery
– three sets of four, 2 minute walk / jog recovery between sets

11 Gary

Mar. 15

Cedar Hill Golf Course Uppers       [NEW WEEK]

Chip Trail

4 x 1 mile on north perimeter trail, 400m jog + 100m walk recovery across middle - anti-clockwise

12 Shane

Mar. 22

Townley Queenston Taylor        [NEW WEEK]

Grass

6 x 1km, final 200m build, 200m recovery - six loops

13 Gary

Mar. 29

Browning / Sonria + Wordsworth[NEW WEEK]

Grass

6 x 520m (140m recovery) / 700m (80m recovery) - six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae)
** Spring Burger & Beer - 5th Street

Henderson
Rec
Ctr

Apr. 12

18 Shane

May 3

Mount
Doug
-
lower
(beach)
parking
lot

Glendenning 200's

Double Track Trail

21 x 200m increasing inclines, 100m recovery
– three sets of seven, 800m jog recovery between sets - far South, long warmup

19 Gary

May 10

Long North

Trail

3 x 1200m / 1100m, 1 minute recovery
– Whittaker and Norn - warmup to old resort

20 Gary

May 17

South Up  [NEW WEEK]

Trail

3 x 550m / 600m / 350m, 1 minute recovery
– up Firepit/down Glendenning, connector/up Mercer/Harrop, down Whittaker

21 Shane

May 24

Dave Reed Triangles
                 [NEW WEEK]

Trail

6 x 450m / 250m / 350m, alternating fast and slow
– Mercer, connector, Glendenning.  Dave Reed memorial workout

22 Gary

May 31

Norn Steeplechase

Trail

4 x 400m / 500m / 600m, 1 minute recovery
– Norn/Irvine, Norn/Whittaker, Whittaker/Norn – loop crossing Churchill Dr

23 Shane

Jun. 7

Harrop Hill

Trail

3 x 400m / 250m / 400m, 1 minute recovery
– Norn, up Harrop Hill, Whittaker – loop South of Churchill Dr

24 Gary

Jun. 14

Cross Churchill
  [MODIFIED WORKOUT]

Trail

3 x 300m / 250m / 400m / 450m, 1 minute recovery
– Whittaker, Norn, Whittaker, Norn – figure 8's North and South of Churchill Dr

25 Shane

Jun. 21

North Fence

Trail

3 x 575 / 525 / 475, 1 minute recovery
– Norn, Norn/Whittaker, Whittaker – the more technical less traveled portions

26 Gary

Jun. 28

Wrap Up

Trail

3 x 500m / 400m / 400m / 400m, 1 minute recovery, jog middle, walk ends
– Whittaker, Whittaker, Norn, Norn – between Churchill & gravel pit
** Summer Burger & Beer – 1550's (Cedar Hill Cross Rd)

27 Shane

July 5

Summer
Wild
Card
-
various

Silver City Theatre

Trail & Path

6 x 700 / 350m, 1 minute recovery
– double interval figure 8's in shaded Cuthbert Holmes Park

28 Bob

July 12

Prior Lake   [MODIFIED]

Double Track Trail

3 x 550m / 450m / 1000m, 1 minute recovery
– Panhandle trail out & back x three – Swim following
** 5:30 pm start to allow more driving/cycling time

29 Gary

July 19

Henderson Park
  [MODIFIED WORKOUT]

Chip Trail / Grass

4 x 550m / 1100m, 100m recovery
– around baseball fields, outer full golf loop – warmup through Mystic Vale

30 Shane

July 26

Swan Lake           [NEW]

Trail / Road

2 x 1200m / 1400m, 100m walk recovery – trail / trail-road-trail – 2 full laps
– meet at Darwin Rd / Lochside Trail entrance to Saanich Municipal Hall lot

31 Gary

Aug. 2

Beaver
Lake
-
lower
(gravel)
parking
lot

Bananas

Trail

3 x 450m / 450m / 350m / 350m, bananas, 1 minute  recovery
– Near the shelter

32 Shane

Aug. 9

East Bridges

Trail

5 x 775m / 515m, pink / blue, 100m recovery
– Near the small beach

33 Gary

Aug. 16

West Double D

Trail

4 x 750m / 830m, 150m recovery
– At the riding ring

34 Shane

Aug. 23

East Meadows / Lakeshore

Trail

4 x 600m / 800m, 100m recovery 
– In the meadows & lakeshore trail

35 Gary

Aug. 30

West Meadows / Lakeshore

Trail

6 x 500m / 500m, 100m recovery 
– Between the shelter and riding ring

36 Shane

Sep. 6

Long Boathouse

Trail

3 x 1250m / 650m, 100m recovery 
– Towards the boathouses

37 Gary

Sep. 13

Bear Hill

Trail

2 x 1km surges outbound on back stretch, 1+km climb up Bear Hill, 1km and 2km surges inbound, jog between

38 Shane

Sep. 20

West Loop

Trail

5 x 1200m, 1 minute recovery 
– Near the ponds

39 Gary

Sep. 27

Dog Training Field

Grass

Parloff Relay (teams of three) – 30 minutes of 200m, 100m recovery
– in sets of 12, 10, and 8 minutes, 2 minute recovery between sets
** Autumn Burger & Beer – Olive Grove

40 Shane

Oct. 4

Fall
Wild
Card
-
various

Uplands Park

Trail

5 x 500m / 500m, 1 minute recovery, five circuits of a 1.2K loop
– meet by small lot on Scenic Drive entrance just off Beach Drive

41 Gary

Oct. 11

Rithet’s Bog Park

Trail

2 x 2800m, 3 minute recovery
– meet at corner of Chatterton Way and Dalewood Lane

42 Shane

Oct. 18

Esquimalt Gorge Park

Mixed

5 x 800m / 500m, 50m walk recovery
– meet by main parking lot at end of entrance road off Tillicum
** casual post-workout gathering - Gorge Pointe

43 Gary

Oct. 25

Beckwith Park

Grass / Trail

6 x 500m / 500m alternating, 150m walk/jog recoveries
– meet by washroom building

44 Shane

Nov. 1

Cedar
Hill
Rec
Ctr

Epsom / Ascot

Roads

5 x 400m / 540m, 1 minute recovery
– Duncan Pumpkin run

45 Gary

Nov. 8

Tracksell / James Heights

Roads

5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
– Big Dipper run - 'URtSA Major

46 Shane

Nov. 15

Derby

Roads

12 x 500m – Derby, up Persimmon, Astoria, 100m recovery by Maplewood
– 3 sets of 4, 300m jog recovery via Willerton between sets

47 Gary

Nov. 22

High Doncaster

Roads

12 x 500m – Derby, up Doncaster, Glacier, 300m walk+jog recovery via Diana
– 3 sets of 4 with 4th to Cranbrook, 500m reverse jog recovery between sets

48 Shane

Nov. 29

Kathleen / Craigmillar

Roads

6 x 800m, Kathleen, down Rock, Craigmillar, 100m recovery up Tattersal sidewalk – Twisty roads

49 Gary

Dec. 6

Astoria

Roads

12 x 500m – Astoria, down Persimmon, Derby, 100m recovery by Maplewood
– 3 sets of 4, 300m jog recovery via Willerton between sets

50 Shane

Dec. 13

Oakcrest

Roads

12 x 500m, 100m recovery
– 3 sets of 4, 500m reverse jog recovery between sets

51 Gary

Dec. 20

Christmas Lights Run

Roads

10K to 12K, leisurely pace.  Details TBD.  Check the website for info.
** Winter Burger & Beer – Location TBD.

52 TBD

Dec. 27

C H
R C

Dark Trails of CHGC

Trail

9 x 600m, 75m recovery, bring your lights!

9 Gary

Mar. 3

cut

Cedar Hill Golf Course Figure 8's   [NEW WEEK]

Chip Trail

4 x 1800m, 2 minute recovery
– two figure eights of golf course

10 Bob

Mar. 10

Townley / Queenston / Taylor        [NEW WEEK]

Road

6 x 1km counter-clockwise, 100m recovery
– two sets of three, 500m recovery between sets

12 Bob

Mar. 24

Browning / Sonria + Wordsworth         [NEW]

Road

5 x 520m/680m, 100m recovery

15 Gary

Apr. 14

Playfair Park

Paved/Grass

12 x 200m/200m on slight uphills with 50m/125m walk/jog recovery
- three sets of four,  2 minute walk/jog recovery between sets

30 Bob

July 28

McKenzie Lake

Trail

Jog to Westoby gate.  3 triangles of 800/800/600m, 50m recovery.
Swim following.  Allow more driving/cycling time - Colwood Crawl.