2008 News - December

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Six week training plan - 30 Dec-8 Feb

Jon has put together the training plan for the next six weeks: 30 December - 8 February 2009(PDF).

This incorporates Carl's Wednesday night Winter run schedule. Runs from December through to end February 2009 are also listed on the Running page.

Please note the additional coached sessions that are being put on in the next six weeks:

Sunday 4 January
08:30 faster ride
Coach led

Saturday 17 January
08:30-10:00 @ Crystal Palace
Track and technique

Saturday 31 January
8:30-10:00 @ Crystal Palace Track
Turbo / run

2009 Club Championship races

In case you are stuck for something to do over the Christmas break, you can start entering next year's races! The Sevenoaks Sprint in April is already full, so don't leave it too late to enter the Club Championship races. We will also arrange a series of Thursday night aquathlons, in May/June, July and August.

These are the events the Committee has chosen for 2009:

Middle Distance
Weymouth - Swim Open (1.9k) / Bike (56M) / Run (13.1M)
Sunday 7th June 2009
Online entry / Entry form
Entry - BTF £64, non-BTF £70
Saturday registration

Sprint and novice
Whiteoak Triathlon - Swim 400m / Bike 27km / Run 8km
Sunday 12th July 2009
Entry not open yet

Olympic distance
Swanage Classic - Swim Open 1.5k / Bike 40k / Run 10k
Sunday 9th August 2009
Online entry / Entry form
Entry - BTF £47, non-BTF £52
Saturday registration

Jekyll & Hyde Park Halloween Duathlon - 4.2km / 20.8km /7.6km
Sunday 25th October 2009
Entry not open yet

Photos from the Christmas party and awards presentation

Thanks very much to Brian for the photos taken at the Christmas party and awards presentation on Saturday 13th December.

CPT in party mood

Cross country social run - Saturday 27 December

Phil will be leading a leisurely paced cross country run at 9.30am on Saturday 27th December. We'll run for about an hour and a half and then head for the cafe next to Hayes station. Meet at the top of Station Hill, Hayes.

Tadworth 10 - last call

Sunday 4th January - You can still enter online and entries will also be available on the day at £12.00, before 10:15am and subject to race limit. We usually decamp to a local pub for a well-deserved post-race lunch, so get your entry in and burn-off those Christmas and New Year calories!

Familiar faces

The Belvedere Hotel in Riccionne, the destination for two CPT cycling holidays in 2008, is launching a new website. Have a look at their Cycle tours page and see if you recognise any familiar faces?

Runner's World - SmartCoach

Runner's World have an interactive training tool, SmartCoach. Simply submit a handful of details about your running habits and it will generate an easy-to-follow, proven training plan uniquely suited to your racing objectives and lifestyle.

Christmas party and awards presentation

Thanks very much to Dawn, our out-going social coordinator, for a successful party on Saturday evening (Suse will be taking over the social role on this year's Committee)

Suse and Jon pretty much cleared up the trophy collection and were presented with extra large bags to get their trophies home! You can see details of all the awards on the Club Championship page. The two awards presented on the night are the Coach's award, which went to Glyn, and the Ridings trophy, which went to Phil. Congratulations to everyone who won prizes.

If you weren't there on the night to collect your award, please make arrangements with John to collect your trophy.

The evening continued with Jon's cheeky fun awards. Karen was awarded with an armour helmet to protect her nose, John was given a very skinny pair of jeans in recognition of his weight loss, Dawn a pair of hot pants and Phil was awarded this year's Fray Bentos pie! There was lots of drinking, eating and dancing. Photos will be published soon.

CPT awards 2008

Christmas training

Change to Christmas run schedule : Please note that there will be runs on Tuesday 23 and Tuesday 30 December (not 24 and 31 as originally listed). Runs will return to Wednesday nights in the new year. See the running page for full details.

Saturday 20th December
Jon and Phil will be coaching a turbo/run session at 09:00-10:30 at Crystal Palace track.

Bring: bike, turbo, trainers, drinks and festive outfit.

After the 90min session is over we will have some mince pies, drop of "wallop!" etc

Sounds very tempting doesn't it?!

Please contact Karen or Jon if you want to borrow a club turbo.

Don't miss the annual water polo match at the Bridge on Thursday 18th December. It doesn't matter if you've never played before as nobody knows the rules anyway!

Please note the following dates for pool closures over the Christmas holiday:

St Joseph's College : No session on Tuesday 23rd and 30th December 2008. Sessions recommence on Tuesday 13th January 2009.

The Bridge : No session on Thursday 25th December 2008 and 1st January 2009. Sessions recommence on Thursday 8th January 2009.

Dulwich Prep : No session on Friday 26th December 2008 and 2nd January 2009. Sessions recommence on Friday 9th January 2009.

December results

Bernie, Karen and RobinA few members, who didn't attend the Christmas party on Saturday night raced on Sunday. I also took part in the Holly Run but managed a very slow time. It was very slippery and I was scared of the steep downhill and had to walk as I didn't want to put my nose at further risk!

If you are ever running late for a race you want to enter on the day, don't ask Bernie to enter on your behalf, as Robin found out to his amusement. If you look at the full results for the Holly Run you will find a Randy Booth racing for Crystal Palace Cross Dressers!

Peter Mack came a very respectable 92nd in the Bedford Half Marathon.

Crystal Palace Physiotherapy & Sports Injury Clinic training day

Please find attached details of a testing day being held on 10th January 2009. There will be four different services on offer throughout the day which can be done separately or "mixed and matched" if you are interested in more then one aspect.

There has already been quite a bit of interest in this and, as someone said, this could be a Christmas present that (only) a Triathlete would love. The sessions need to be booked as it is quite a logistical feat to organise everything, so please call our reception on 020 8778 9050 if you are interested.


Pirie 10

There was a small CPT turnout for the Pirie 10 on a cold but sunny afternoon on Saturday 6 December. The course was muddy but nowhere near as bad as last year. There were a couple of CPT no-shows and Ruki and Karen just ran the first lap using illness and injury as good excuses for not running the whole distance, but stayed to cheer everyone over the finish line as the light faded. Peter Mack was very pleased to knock five minutes off last year's time. After the race it was back to the SLH clubhouse for home made cakes and hot tea.

CPT at Pirie 10

Circuit training - 6 December

There wasn't a very big turnout for Jon's circuit and conditioning session on Saturday but those who did turn-up, and joined in with junior members of the Club, had a good workout. The session started with a few warm up laps on the track, followed by running drills before going into the warmth of the indoor track for the circuits, which included the ladders, the press up pit, shuttle runs etc. Then it was back out on the track for Jon's team super shuttles and some warm-down games, 'stuck in the mud' and 'domes and dishes'. Although there was a bit of cheating in the games, the session was thoroughly enjoyed by both adults and juniors.

Circuit training - 6 December 2008

London Marathon 2009

SteveIanSuseThe draw for the three Club London Marathon places took place at last night's EGM. Noel pulled the names from the hat and the lucky entrants were: Suse Fairfax, Ian Wheeler and Steve Wells. Ben Hylton is the reserve should one of the others have to pull out. Good luck to our runners and don't forget you have to wear Club kit on the day, not just so we can cheer you but as a condition of taking a Club place!

New Committee

Elections were held at last night's EGM. The new Committee is as follows:

6th and 7th December - Training sessions

Jon will be coaching two sessions this weekend -

Saturday 6th - 09:00-10:30am - Crystal Palace indoor track for all abilities; circuit and conditioning session (some running too)
Sunday 7th - 08:30-11:00 - Group Ride coach led, meet at Elmers End, 17-19mph average speed.

Wimbledon Common 5k runs

Peter Mack has done a couple of the Park Runs over at Wimbledon Common. He came 11th on 15th November and 12th on 29th November.

The Park Run 5ks are free to enter, you just have to sign-up, online, before you go along. Find out more on the Park Run website.

Christmas party and awards presentation

Don't forget that this year's Christmas party and awards presentation will be held on Saturday 13th December. Partners, family and friends are all welcome. Tickets are available from John, Karen or Dawn at a cost of £10 per person, to include a buffet supper. Hope to see you there.


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