Weekly News – Sunday 12th July

Sunday 12th July

Westbury Harriers – Weekly News

Editor’s Piece

A busy week at work so I’ve been taking it easy this weekend. In fact a short easy 10k in the morning today, followed by an afternoon down at the allotment. Not much work was done as I had a BBQ then worked my way through a pack of Strongbow!

Now feeling a little ‘jaded’ so this week the news is a little shorter than usual.

Treasure Hunt 

Eithne is this week’s winner. Eithne was very creative and provided lots of different ideas for each of the ‘somethings’, unfortunately my photo app is limited to the number of pictures I can upload so I’ve selected some of the highlights. Her film title was My Left Foot.

And a reminder of last week’s ’somethings’. Theme was guess the film title.

  • Something silver
  • Something beginning with C
  • Something smooth
  • Something that turns/spins
  • Something that reminds you of Westbury Harriers
  • A cuboid
  • A defibrillator (optional as this may be tricky)

Your treasure hunt something’s for this week are below: The theme is guess the album

  • Something brown
  • Something beginning with G
  • A leaf
  • A uniform
  • A cylinder
  • A water fountain
  • A convertible

Interval Session – Short or Long?

Couple of Suggestions again this week depending on whether you prefer shorter or longer efforts. Both are sets of 3 minutes with a good recovery between each set so that you are sufficiently recovered to do the next set.

Option 1: 30 seconds, 60 seconds, 90 seconds x 5 or 6 with half time recovery between efforts and 2 minutes between sets.

Option 2: 5 or 6 x 3 minutes with 2 minutes between sets

You could even mix up the 2 Options and do something along the lines of 

30, 60, 90 x 2

3 minutes


3 minutes x 2 or 1

Choices, choices…….! Have fun!

Any queries drop me a message or email the coaches on senior.coaches@westburyharriers.co.uk. Please remember to warm up before you start your session and to do a cool down jog and stretch afterwards.

Remember……all training must follow current government guidelines.


England Athletics Virtual 5k Road Running Championship 11-13th July

This ends on Monday! The virtual element of the race means that runners sign up using the OpenTrack virtual running platform and are then required to evidence their run post-race using GPS data. Entry to the event is free and open exclusively to runners registered with England Athletics via an affiliated club. Participants must complete their run between 00:01 Saturday 11 July and 11:59 (am) Monday 13 July.  

Evidence of the run must then be uploaded by 23:59 Monday 13 July, with official results to be announced on Tuesday 14 July.https://www.englandathletics.org/athletics-and-running/england-competitions/virtual-competitions/virtual-5k-champs/

Strava Results of the Week

A few of us have been out on the bike recently so that’s my excuse for mixing it up a little (and possibly the effect of the cider!) and including a cycling Strava segment of the week.

Congratulations to Jayne Pemble who scored a very impressive 60 achievements on a sunny morning spin. Jayne cycled a 50k loop taking in Wraxall, Nailsea, Brockly Coombe, Winford and Long Ashton. Jayne also tells us the sun was out and with a light breeze perfect cycling weather. 

Jayne had many Personal Records and I don’t have the space to name them all here. One of her highlights was segment ‘Long Ashton Full’ at an average speed of 32kph, taking 7 min 31 seconds to complete.

Kit Shop

Just another reminder we have branded kit that can be purchased via our clothing supplier. Take a look via the new Westbury Harrier website, link provided below. Perhaps purchase yourself a buff which also doubles up as a face mask. https://westburyharriers.co.uk/about/kit-shop/

Diary Dates

13th-19th July Weekly Interval Suggestion. This weeks intervals are ‘Short to Long?’

11th-13th July. England Athletics 5k Virtual Championships

23rd May -26th July. Bristol and West Virtual Challenge Event 4 (13-26 July) Surprise finale. http://www.bristolandwestac.org/bristol-virtual-challenge/

Saturday 21st November. Club Awards Night at Westbury Village Hall

Further (non-virtual) events have been removed until further notice, pending outcome of Coronavirus.

Editor this Week

Ian Gawinowski is Westbury Harriers Communications Officer