| Start location & time | Parking | |
| 09:00 Herne Bay Station | | |
| Main route | | Garmin Connect link |
| 5km. | |
| Cycling | Terrain | |
| Should be ok, may need to wheel your bike on the odd section. | Mix of tarmac, pavement. | pdf directions |
| Hazards | | |
| Some trip hazards, traffic, cyclists, dogs, alcohol, reindeer, jolly men in red outfits with beards, people, weather. | | |
| Distance and time | (running @ 9km per hour, walking @ 4.5 km per hour) | |
| Finish | as start | |
| Coffee | With Mercy & Tiberius (cat), there may be a mince pie. |
| Your responsibility.. | ..is to look after yourself and others. We are frequently in a positon where we can’t phone each other and I can’t always make sure you are all ok, so I’m trusting you to help me do that. |
| Try to walk & run in little groups, if someone drops off the back, loop back, wait or slow down so that you can at least keep them in sight. If you feel you need to stop, or leave early, you MUST tell me as I look for everyone who I can’t locate. |
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| If you’re new… | Please complete this! |
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| Warm up | | |
| heel-toe stands | 10 secs | L&R |
| calf raises | 10 x | slowly |
| toe raises | 10 x | slowly |
| tight ropes | 20 steps | forwards |
| tight ropes | 10 steps | backwards |
| high knee | 10 secs | standing |
| kicky bums | 10 secs | standing |
| high knee | 20 x | walking |
| kicky bums | 20 x | walking |
| high knee | 30 secs | jogging or walking |
| kicky bums | 30 secs | jogging or walking |
