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X-WR-CALDESC:Events for Rock n Road
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DTSTART;TZID=UTC:20260521T180000
DTEND;TZID=UTC:20260521T190000
DTSTAMP:20260521T010013
CREATED:20260517T192127Z
LAST-MODIFIED:20260520T093733Z
UID:10001171-1779386400-1779390000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n  \n\nTHIS WEEKS SESSION: \nSession Focus: Improving aerobic capacity (endurance) of intermediate (Type IIA) fast-twitch muscle fibres. Enables you to hold faster paces for longer before fatiguing. \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches/Mobilsation\n-Strides (if time allows) \nMain Set \n– 800m Repeats at Critical Velocity Pace \nRun hard but sustainable intervals (approx 8-9/10 effort)\, an intensity you could hold for 30-40 min or around 5k-10k race pace.\n(Complete as many 800m reps as you can fit into about 30 minutes. Take 90 seconds of jogging between each interval. These 800m reps can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end and back\, and jogging by the Feedom Tree. \n– 5 x 30s Strides at Speed Form effort (60s jog back recovery)\n\nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so now what pace you should be targetting and calculate how long it will take you to run 800m at that pace\, so that you aim for the same target time for each rep\, give or take 3-5 secs.\n– Work as a group – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency.\n– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even better\, try and run this without looking at your watch\, and go by feel/effort instead – “comfortably hard\, but hardly comfortable” \nCool-Down (5 minutes)\nJog: 5 minutes of easy running to let the body recover.  \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-15/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
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ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
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BEGIN:VEVENT
DTSTART;TZID=UTC:20260523T080000
DTEND;TZID=UTC:20260523T093000
DTSTAMP:20260521T010013
CREATED:20260517T192653Z
LAST-MODIFIED:20260517T192653Z
UID:10001172-1779523200-1779528600@rocknroad.je
SUMMARY:Rock n Road Runners Trail Runs: 60 & 90mins groups from St Aubins - Corbiere via Railway Walk - La Moye (Out & Back)
DESCRIPTION:The RNRR free weekly trail run takes place every Saturday along different trails around Jersey. It’s always an ‘Out & Back’ course and we run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance. No need to book. Just turn up ready to run and say hi to one of the volunteers (they wear high viz)\n\n\n\n\n\n\n\n\n\n\nGroup 1 start at 8am and run for up to 90 minutes (45 minutes out & 45 minutes back).\nGroup 2 start at 8:30am and run for up to  60 minutes (30 minutes out & 30 minutes back). This is an ideal group for anyone newer to trails or for those more experienced runners seeking a shorter session. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \n\n\n\n\n\n\n\n\nIf you would like more information about the Rock n Road Runners run club\, or are interested in joining the club\, there is more info here  \, you can email us at info@rocknroadrunners.je or pop in and see our friends at Rock n Road Run Co in Liberty Wharf. \n  \nHappy trails  \n\n\n\n\n\n\n\nTHIS WEEK \n \nWhere: St Brelades Parish Hall (aka St Aubins Parish Hall) \nhttps://goo.gl/maps/1XAtVgr5ashAq8z77 \nWhen: Saturday 23rd May\, 8am for 90 min group / 8:30am for 60 min group \nRoute: St Aubins – Corbiere via Railway Walk – La Moye along cliffpaths  (Out & Back) \nhttps://www.strava.com/routes/2934212554822263410 \nRoute Description: Mixed terrain of mostly wide gravel paths (with some roots) and compact\, rock single-track trail. Steady climb to Corbiere but runnable. No major hills \nHighlights: A brief glimpse of our beautiful lighthouse\, some stunning cliffpath trails and a lovely long downhill all the way home. Bliss \nToilet Situation: Public toilets available at St Aubins\, The Elephant Park & Corbiere \nPost-run recaffeination: Gallery Cafe\, St Aubins Pier \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-trail-runs-60-90mins-groups-from-st-aubins-corbiere-via-railway-walk-la-moye-out-back/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
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DTSTART;TZID=UTC:20260524T090000
DTEND;TZID=UTC:20260524T103000
DTSTAMP:20260521T010013
CREATED:20260517T194220Z
LAST-MODIFIED:20260517T194220Z
UID:10001173-1779613200-1779618600@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Grand Vaux - Trinity - Les Platons (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere are 2 lovely groups to choose from\, both starting at the same time\, same place.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route.\n\nGroup 2 is a maximum of 50 mins and is also an’Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\n\n\nBoth sessions are supported by a group leader and tail runner so no one will ever be left behind. The aim is always for a social\, chatty pace but we appreciate that what this means varies from person to person so please run at a pace you are comfortable with.\n\n\nBoth groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, come join us. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the store in Liberty Wharf or email the club: INFO@ROCKNROADRUNNERS.JE \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: Caesarean Tennis Club \nhttps://maps.app.goo.gl/fBH5599XxuHTkyhC8 \nWhen: Sunday 24th May 0900 \nRoute: Grand Vaux – Trinity – Les Platons (Out & Back). We run for time not distance so just get as far as we get. \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: Where else can you run from city to coast? Starting at Caesarean Tennis Club in Grand Vaux\, the route heads north through the leafy interior of Jersey\, finishing at Les Platons to look out on the English Channel below. Think Durrell Challenge but without the bits that suck! \nRoute Highlights: The back roads and unexplored roads of St Helier and Trinity\, finishing at the highest point of Jersey before a long\, smooth downhill to finish. \nToilet Situation: Toilets available at the tennis club \nPost-run recaffeination: Essentia updstairs in the Caesarean Tennis Club Clubhouse \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-grand-vaux-trinity-les-platons-out-back/
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ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
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