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X-WR-CALDESC:Events for Rock n Road
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BEGIN:VEVENT
DTSTART;TZID=UTC:20231111T080000
DTEND;TZID=UTC:20231111T093000
DTSTAMP:20231106T201722Z
CREATED:20231018T160255Z
LAST-MODIFIED:20231106T201722Z
UID:10000396-1699689600-1699695000@rocknroad.je
SUMMARY:Rock n Road Runners: INTRO TO TRAIL RUNNING
DESCRIPTION:*Due to storm damage\, we’ve had to adapt this route to minimise risk to those attending. Although we have tried to create a route which is as runnable and safe as possible\, there may be some parts of the route which are trickier to negotiate due to fallen trees and other debris. As always\, everyone participates at their own risk and please use common sense whilst on the trail.* \n  \nThis is a session for anyone who is has either been wanting to get into trail running but is unsure where to start or for those who want to learn a few more skills and technqiues. \nCoach Rik will lead you through some non-technical trails around Les Quennevais and the Sand Dunes. The session will be a mix of chatting\, walking and running and will last a maximum of 90mins. \nThis session will cover: \n– A talk around what trails are and what trail running looks like \n– The benefits of trail running \n– Shoes\, clothing & kit for trail running \n– How to find trails in Jersey \n– What it feels like to run on different terrain \n– How to run flats\, downhill & uphill \n– Things to be aware of when trail running \nWe’ll finish up with brekkie at Off the Rails for anyone who is keen. \nRock n Road will also be able to provide some Salomon Thundercross trail shoes for you to try and get a feel for how trail shoes feel compared to road shoes.  \n\n\n\n\n\n\n\n\n\nDETAILS \nWhere: Elephant Park Car Park \nhttps://goo.gl/maps/EJDDnCjTrUxNCnuL8 \nWhen: Saturday 11th November\, 0800 \nRoute: Elephant Park – Railway Walk – Sand Dunes Out & Back) \nRoute Description: A lot of variety on this route. A mix of road\, gravel\, grassy sands and soft singletrack. \nHighlights: Stunning views over the Sand Dunes & St Ouens Bay \nToilet situation: Public toilets at Elephant Park & Le Braye \nPost-run recaffeination: Off the Rails \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-intro-to-trail-running/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230819-WA0005.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231109T180000
DTEND;TZID=UTC:20231109T190000
DTSTAMP:20231106T201920Z
CREATED:20231106T201920Z
LAST-MODIFIED:20231106T201920Z
UID:10000407-1699552800-1699556400@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Hutchinson's V02 descending ladder
DESCRIPTION:This is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training. \nThis session is lead by fully-qualified run coaches Dan & Rik and entails a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of run technique\, biomechanics and efficiency. Not 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. \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 to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. \nThese sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club. If you would like to join the club click here or email rocknroadrunnersclub@gmail.com for more info. \n  \nTHIS WEEKS SESSION \n– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides \n– Main Set: Descending ladder workout \n> 5/4/3/2/1 mins @ Vo2 effort with half the length of the interval as recovery. After the 1min interval and rest\, run 60s HARD/Vo2 with 60s jog recovery until your pace begins to drop off \n– Cooldown \nMore info on the science behind this workout here. \n\nVo2 Intensity Guide \nRPE: 9-10\nEffort: Hard\nBreathing: Short and rapid\nTalk test: Single words\nHeart Rate: Z4 (90-95% MHR)\nPace: 3k – 5k
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-hutchinsons-v02-descending-ladder-2/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231105T090000
DTEND;TZID=UTC:20231105T103000
DTSTAMP:20231106T193244Z
CREATED:20231030T131136Z
LAST-MODIFIED:20231106T193244Z
UID:10000402-1699174800-1699180200@rocknroad.je
SUMMARY:CANCELLED Rock n Road Runners Sunday Road Run: Grainville Playing Fields – Archirondel (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same 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 those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and 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\, this might be the group for you. All of our group runs are absolutely free and anyone can join\, but if you would like to join the club or are curious about the benefits\, please follow this link to find out more.\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 and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by the store or email rocknroadrunnersclub@gmail.com \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\nTHIS WEEK \n \nWhere: Grainville Playing Fields \nhttps://goo.gl/maps/K5bNRVJUv9iwDMMg7 \nWhen: Sunday 5th November\, 9am \nRoute: Grainville Playing Fields – Grand Vaux Resevoir – Maufant – Mike’s Slip – Archirondel (Out & Back) \nhttps://www.strava.com/routes/3057758729828059910 \nRoute Details: A fairly flat and very scenic route which mostly traverses quiet country lanes\, meandering from Grand Vaux reservoir towards St Catherines. \nToilet Situation: Toilets available at The Boundary (Grainville Playing Fields) & Driftwood Cafe at Archirondel \nRun Leader 90mins: Bex Harris  Tail Walker 90mins: Sam Wilkes \nRun Leader 50mins: Sylvie Pierre   Tail Walker 50mins: Liz Walsh \nPost-run recaffeination: The Boundary (https://www.facebook.com/theboundaryjsy) \nIf you would like to join the Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at rocknroadrunnersclub@gmail.com \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-grainville-playing-fields-archirondel-out-back-2/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231104T080000
DTEND;TZID=UTC:20231104T093000
DTSTAMP:20231102T144341Z
CREATED:20231030T133514Z
LAST-MODIFIED:20231102T144341Z
UID:10000403-1699084800-1699090200@rocknroad.je
SUMMARY:CANCELLED Rock n Road Runners Saturday Trail Run: ParkRun Special (Out & Back)
DESCRIPTION:The club are doing a ParkRun takeover this Saturday so the trail run will involve 60mins of trails and will end with the start of ParkRun at 9am. See it as a very extended warm up!\n\nMore info on ParkRun Jersey here\n\n\n\nAll of our group runs are absolutely free and anyone can join\, but if you would like to join the club or are curious about the benefits\, please follow this link to find out more. \nWe still do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nHappy trails  \n\n\nThis Week \n\n \n\nWhere: Back of Les Quennevais Sports Centre \nhttps://maps.app.goo.gl/dSvn7odGneoJVX2E6 \nWhen: Saturday 4th November\, 0800 \nRoute: Les Quennevais Sports Centre – Sand Dunes – Petit Port (Out & Back) \nhttps://www.strava.com/routes/3019709219831284474 \nRoute Description: A mix of gravel track\, woodchipped paths and sandy trails. Not very technical but watch out for rabbit holes and roots on the dunes \nHighlights: The sand dunes are a very unique feature in Jersey and although challenging\, you are rewarded with unparalelled views across St Ouens Bay. \nToilet situation: Toilets available at Elephant Park\, Les Q Sports Centre\, Le Braye & La Pulente (Nude Dunes) \nPost-run recaffeination: Off the Rails \nGroup Leader: Carmen Tyler   Tail Walker:  Lou Bailey \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-saturday-trail-run-parkrun-special-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
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231102T180000
DTEND;TZID=UTC:20231102T190000
DTSTAMP:20231031T165058Z
CREATED:20231030T142822Z
LAST-MODIFIED:20231031T165058Z
UID:10000404-1698948000-1698951600@rocknroad.je
SUMMARY:CANCELLED: Rock n Road Runners Thursday Intervals: Hutchinson's V02 descending ladder
DESCRIPTION:This is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training. \nThis session is lead by fully-qualified run coaches Dan & Rik and entails a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of run technique\, biomechanics and efficiency. Not 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. \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 to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. \nThese sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club. If you would like to join the club click here or email rocknroadrunnersclub@gmail.com for more info. \n  \nTHIS WEEKS SESSION \n– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides \n– Main Set: Descending ladder workout \n> 5/4/3/2/1 mins @ Vo2 effort with half the length of the interval as recovery. After the 1min interval and rest\, run 60s HARD/Vo2 with 60s jog recovery until your pace begins to drop off \n– Cooldown \nMore info on the science behind this workout here. \n\nVo2 Intensity Guide \nRPE: 9-10\nEffort: Hard\nBreathing: Short and rapid\nTalk test: Single words\nHeart Rate: Z4 (90-95% MHR)\nPace: 3k – 5k
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-hutchinsons-v02-descending-ladder/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231029T090000
DTEND;TZID=UTC:20231029T103000
DTSTAMP:20231023T122718Z
CREATED:20231023T120212Z
LAST-MODIFIED:20231023T122718Z
UID:10000399-1698570000-1698575400@rocknroad.je
SUMMARY:Rock n Road Runners Group Road Run: Fitness First – La Hougue Bie (Out & Back
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same 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 those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and 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\, this might be the group for you. 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 and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by the store or email rocknroadrunnersclub@gmail.com \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\nTHIS WEEK \n \n  \nWhere: Fitness First \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 29th October\, 0900 \nRoute: Fitness First – Harve des Pas – Green Road (Out & Back) \nhttps://www.strava.com/routes/3060323642496588028 \nRoute Details: A lovely\, flat route along the front towards Harve des Pas along the seafront. \nToilet Situation: Public toilets available at West Park (La Frigate)\, by La Folie Pub\, Good Egg & Dicq Slip \nRun Leader 90min: Sam Wilkes Tail Walker 90min: Liz Walsh \nRun Leader 50min: Helen Clayton  Tail Walker 50min: Carla Le Maistre \nPost-run recaffeination: Open to suggestions (Rigatoni\, Coopers\, etc) \nIf you would like to join the Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at info@rocknroad.je \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/11022/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231028T080000
DTEND;TZID=UTC:20231028T093000
DTSTAMP:20231023T115855Z
CREATED:20231023T115812Z
LAST-MODIFIED:20231023T115855Z
UID:10000398-1698480000-1698485400@rocknroad.je
SUMMARY:Rock n Road Runners Saturday Trail Run: Plemont - Grosnez - Greve (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. 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\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nHappy trails  \n  \n\n\n\nTHIS WEEK \n \nWhere: Plemont (top carpark) \nhttps://maps.app.goo.gl/PJSBSr5R9NcYyf6U6 \nWhen: Saturday 28th Oct\, 0800 \nRoute: Plemont – Grosnez – Greve (Out & Back) \nhttps://www.strava.com/routes/3092520974186557808 \nRoute Description: Mostly rocky singletrack and some tarmac roads. Fairly undulating between Plemont & Greve. Be vigilant to traffic on the main road. \nHighlights: Stunning scenes over Plemont beach and the surrounding cliffpaths are quiet and beautiful. Section between Plemont & Grosnez is nice and flowy. Vews of the wicker Puffins too! \nToilet situation: Public toilets at Plemont (by cafe) & Greve de L’ecq (on the seafront) \nPost-run recaffeination: Plemont Beach Cafe \nGroup Leader: Rachael Smith   Tail Walker:  Christa Roberts \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-saturday-trail-run-plemont-grosnez-greve-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
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231026T180000
DTEND;TZID=UTC:20231026T190000
DTSTAMP:20231023T113942Z
CREATED:20231023T113942Z
LAST-MODIFIED:20231023T113942Z
UID:10000397-1698343200-1698346800@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: 4 x 5mins @ Lactate Threshold
DESCRIPTION:This is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training. \nThis session is lead by fully-qualified run coaches Dan & Rik and entails a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of run technique\, biomechanics and efficiency. Not 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. \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 to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. \nThese sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club. If you would like to join the club click here or email rocknroadrunnersclub@gmail.com for more info. \n  \nTHIS WEEKS SESSION \n– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides \n– Main Set: 4 x 5mins @ Lactate Threshold effort  w/ 2mins jog recovery. Finish with 5 x 30s FAST with jog back recovery \n– Cooldown \n\nThis is a classic Lactate Threshold workout\, accruing 20mins at a comfortably hard effort effort. We’ll finish with 30s repeats at a fast effort (1mile-3k effort) to get the legs turning over. \n  \nLactate Threshold Intensity Guide \nRPE: 8\nEffort: Comfortably hard Breathing: Deep and labored\, faster than SSR\nTalk test: 5 – 7 word sentence\nHeart Rate: Z3 (85-95% MHR)\nPace: 15k – 8k pace (35-50 min race pace)
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-4-x-5mins-lactate-threshold/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231022T090000
DTEND;TZID=UTC:20231022T103000
DTSTAMP:20231018T154016Z
CREATED:20231018T154016Z
LAST-MODIFIED:20231018T154016Z
UID:10000394-1697965200-1697970600@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: St Aubins - St Mary's Church (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same 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 those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and 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\, this might be the group for you. 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 and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by the store or email rocknroadrunnersclub@gmail.com \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\nTHIS WEEK \n \nWhere: St Aubins Parish Hall \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 22nd October\, 9am \nRoute: St Aubins Parish Hall – Sandybrook – War Tunnels – Six Roads – St Mary’s Church (Out & Back) \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A lovely\, mostly flat route on footpaths and low-trafficked country lanes. St Peters Valley is a peach. Only one hill! \nToilet Situation: Public toilets at St Aubins (next to Boat House) & Gunsite \nRun Leader 90min: Carmen Tyler  Tail Walker 90min: Emily Le Beauvant \nRun Leader 50min: Sylvie Pierre  Tail Walker 50min: Mel Gouzinis \nPost-run recaffeination: TBC \nIf you would like to join the Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at info@rocknroad.je \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-st-aubins-st-marys-church-out-back/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231021T080000
DTEND;TZID=UTC:20231021T093000
DTSTAMP:20231018T152818Z
CREATED:20231018T152818Z
LAST-MODIFIED:20231018T152818Z
UID:10000393-1697875200-1697880600@rocknroad.je
SUMMARY:Rock n Road Runners Saturday Trail Run: Goose Green - Waterworks Valley (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. 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\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nHappy trails  \n  \n\n\n\nTHIS WEEK \n \nWhere: Goose Green Car Park \nhttps://goo.gl/maps/mN8t1eWAeCHVYkdr6 \nWhen: Saturday 21st Oct\, 0800 \nRoute: Goose Green Car Park – St Peters Valley – St Lawrence Church – Waterworks (Out & Back) \nhttps://www.strava.com/routes/2954769531745752036 \nRoute Description: Mix of light gravel and paved footpaths\, muddy trails and quiet paved roads. \nHighlights: Lots of quiet\, beautiful woodland\, off-the-beaten-track trails and the chance to run between two of Jersey’s best valleys \nToilet situation: Public toilets available by Gunstie Cafe \nPost-run recaffeination: Green Goose Cafe \nGroup Leader: Rik De Louche   Tail Walker:  Fi Robertson \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-saturday-trail-run-goose-green-waterworks-valley-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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BEGIN:VEVENT
DTSTART;TZID=UTC:20231019T180000
DTEND;TZID=UTC:20231019T190000
DTSTAMP:20231018T155925Z
CREATED:20231018T155925Z
LAST-MODIFIED:20231018T155925Z
UID:10000395-1697738400-1697742000@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Billat's 30 - 30's
DESCRIPTION:This is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training. \nThis session is lead by fully-qualified run coaches Dan & Rik and entails a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of run technique\, biomechanics and efficiency. Not 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. \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 to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. \nThese sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club. If you would like to join the club click here or email rocknroadrunnersclub@gmail.com for more info. \n  \nTHIS WEEKS SESSION \n– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides \n– Main Set:  30 seconds @ Vo2max effort with 30 seconds recovery at an easy run effort until failure/pace starts to drop off \n– Cooldown \n\n  \nMore info on this session can be found here \nV02 intensity guide: \nRPE: 9-10\nEffort: Hard\nBreathing: Short and rapid\nTalk test: Single words\nHeart Rate: Z4 (90-95% MHR)\nPace: 3k – 5k
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-billats-30-30s/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
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