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{"User":{"ID":null,"Name":null,"CompanyName":null},"IncludeGuests":false,"IncludeAddedBy":false,"ShowHistory":false,"ListEventGroups":[{"Month":{"ID":"January2021","HasValue":true,"Month":"January","Year":2021},"Events":[{"ID":7496,"Type":{"ID":4,"Name":"Club Group Ride","ShortName":"Club Group Ride","GlyphClass":null,"Colour":null,"IsAvailable":true,"Label":"\u003cspan class=\"label label-info\" title=\"Club Group Ride\"\u003eClub Group Ride\u003c/span\u003e"},"IsDraft":false,"Name":"GREEN CLUB RIDE","Description":"","VenueName":"Race Course Corner","VenueMapLocation":null,"VenueLatitude":null,"VenueLongitude":null,"IsPastEvent":false,"Date":"Sat, 23","ShortDate":"23/01/2021","FullDate":"Saturday, 23 January 2021","FullEndDate":"Saturday, 23 January 2021","StartTime":"10:00","EndTime":"13:00","IsAllDay":false,"IsMultiDay":false,"DayCount":0,"Time":"10:00 - 13:00","TimeText":null,"Month":{"ID":"January2021","HasValue":true,"Month":"January","Year":2021},"IsSeries":false,"IsInSeries":true,"IsFirstInSeries":false,"IsLastInSeries":false,"SeriesID":7227,"CanSignUpForInstances":true,"CanSignUpForWholeSeries":false,"HasCosts":false,"CostDescription":"","TokenRewardDescription":null,"Organizer":{"IsMessageMeAvailable":false,"ID":3586,"Name":"Jan Kuendiger","CompanyName":null},"SecondOrganizer":{"IsMessageMeAvailable":false,"ID":277,"Name":"James Huxford","CompanyName":null},"OrganizingBranch":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"Depth":0,"Indent":0,"CanBeSelected":false,"Sections":null,"Label":"","LabelLarge":""},"OrganizingSection":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"SeasonStartDate":null,"IsDefined":false,"IconWithColour":"","IconAndName":"","Label":""},"IsSignUpEnabled":true,"GuestsAllowedHtml":"\u003cspan class=\"answer answer-success\" title=\"Yes\"\u003e\u003ci class=\"fa fa-check\"\u003e\u003c/i\u003e\u003cspan\u003eYes\u003c/span\u003e\u003c/span\u003e","SignUpSummary":"0 (+1 pending)","SignUpOpeningTime":null,"SignUpClosingTime":"Saturday, 23 January 2021 13:00","IsSignUpWindowOpen":true,"HasSignUpClosed":false,"ParticipantsDescription":null,"AutoRefundOnWithdraw":false,"ClosingDateTimeForAutoRefunds":"Saturday, 23 January 2021 10:00","Instance":{"UserLoggedIn":false,"IsAdmin":false,"IsFull":false,"MinAttendees":null,"MaxAttendees":null,"AttendeeCount":0,"PendingCount":1,"WaitingCount":0,"HasWaitingList":false,"IsUserSignedUp":false,"IsUserPending":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Event cancelled","IconTitle":"You are not signed up to this event","SignUpID":0},"Series":{"UserLoggedIn":false,"IsAdmin":false,"IsFull":false,"MinAttendees":null,"MaxAttendees":null,"AttendeeCount":0,"PendingCount":0,"WaitingCount":0,"HasWaitingList":false,"IsUserSignedUp":false,"IsUserPending":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Event cancelled","IconTitle":"You are not signed up to this event","SignUpID":0},"CanSignSomebodyUp":false,"NoSignUpReason":"Event cancelled","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":true,"CancellationReason":"National Lockdown","IsShadowEvent":false,"ViewURL":"https://www.myclubhouse.co.uk/YorkTriathlon/Events/Calendar/View?id=7496","CanAdmin":false,"CanPublish":false,"CanDelete":false,"CanEdit":false,"CanCancel":false,"CanUnCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},{"ID":7533,"Type":{"ID":27,"Name":"Remote/Virtual Run","ShortName":"Remote/Virtual Run","GlyphClass":"far fa-running","Colour":null,"IsAvailable":true,"Label":"\u003cspan class=\"label label-info\" title=\"Remote/Virtual Run\"\u003e\u003ci class=\"far fa-running\"\u003e\u003c/i\u003e Remote/Virtual Run\u003c/span\u003e"},"IsDraft":false,"Name":"Nail The 5km Week 1/Introduction","Description":"\u003cp\u003e“Nail the 5km” \u003c/p\u003e\n\u003cp\u003eTo help encourage you to get out and start to prepare for what should be a race season of some sorts and the return of Park Run we are running a “Nail the 5km” challenge.\u003c/p\u003e\n\u003cp\u003e“Nail a 5km” challenge is to run 5km at a PB. You will be racing against yourself and we are looking for the best improvement in percentage terms on your previous best. No prizes other than self-improvement but it will allow you to impress when Park Run returns. \u003c/p\u003e\n\u003cp\u003eThe challenge effort can be anytime in the period 10 May 2021 to 23 May 2021. If Park Run returns by then you can use these but it is not essential. We will look at ways we can help nearer the time. This may include organised runs where a more experienced runner can act as a pacer, or you can perhaps “buddy up” with someone of similar pace to encourage each other. You will then be able to post your percentage improvements. \u003c/p\u003e\n\u003cp\u003eTo assist you we will provide a weekly training schedule you can follow if you wish geared specifically to the speed and endurance you need to complete 5km in your best time. The programme will set out three runs a week all nice and easy relative to 5km pace; it just needs people to get out and run on a consistent basis. \u003c/p\u003e\n\u003cp\u003eLong easy run – so between 60 and 90 minutes at easy pace. \u003c/p\u003e\n\u003cp\u003eTempo run – this would be done at 20 – 30 secs slower than 5km pace and in small, manageable, sets. An example run may well be 20 mins easy to warm up and then 5 x 4 mins at tempo pace with 2 min recovery between each. So, running for 4 mins at a pace a bit slower than you would run for 30 mins on a full 5km, recover and repeat. Not hard but it will over the weeks build up and develop your endurance and speed\u003c/p\u003e\n\u003cp\u003eMedium easy run – so between 40 and 60 mins at easy pace with some really short efforts at say 10km pace. So using a 6 min/km as a guide the first 40 mins may be at 7 min 30 sec/km then 30 secs at what feels like 10km pace one minute jog recovery and repeat x 3. \u003c/p\u003e\n\u003cp\u003eWeek One - Schedule:\u003c/p\u003e\n\u003cp\u003eSunday 24th January - 45 min\u0026nbsp; Long run, easy pace\u003c/p\u003e\n\u003cp\u003eMonday 25th January - 45 min Incline/easy paced run\u003c/p\u003e\n\u003cp\u003eWednesday 26th January \u0026nbsp;- 40 min\u0026nbsp;Easy pace with strides \u0026nbsp;- Easy pace, then at 35 min, 4 x 20s at 5km pace with 60s jog recoveries.\u003c/p\u003e\n\u003cp\u003eFriday 29th January - 50 min - Tempo run - 15 min easy build to marathon pace, then 5 x 4 mins at that pace with 60s jog recoveries, easy pace to finish.\u003c/p\u003e\u003cp\u003eFor extra details about this challenge and about how to run faster, check out\u0026nbsp;\u003ca href=\"https://www.myclubhouse.co.uk/YorkTriathlon/Cms/Spaces/DEFAULT/Nail+the+5km+Challenge\" rel=\"nofollow\"\u003ehttps://www.myclubhouse.co.uk/...\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003eIF you wish to submit a current 5km time to Rachael - to remind you of your progress in May, feel free to submit it to her at rachael@yorktriclub.co.uk\u003c/p\u003e","VenueName":"Where ever you are! 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