RUN SESSION WITH SOME STRENGTH AND CONDITIONING
The session will be held on the UCC Farm in Curraheen from 6-7:00pm on Thursday 20th March.
15 minutes jog warm-up
6x 60m Stride outs
4 x 800m as Tempo, Hard, Tempo, Hard
200m easy jog recovery between 800s
Jog cool down
Session should be finished in time to get over to Trevor Woods’ triathlon talk at 8:15pm for those that want to go.
ROOM 304 WESTERN GATEWAY BUILDING, UCC
This is a talk that has been run for a number of years by CTC. Initially this was labelled as an introduction to triathlon for beginners but the quality of the information makes it of interest to all levels of athlete. Trevor will cover aspects of the sport such as; training, race preparation, racing and injury prevention. Trevor is one of Ireland’s best known triathletes with a long history of performance excellence both nationally and internationally, including representing Northern Ireland at the Commonwealth Games. We would highly recommend this evening to anyone interested in getting into the sport or simply wants to improve their performance. The talk is open to members and non-CTC members. The venue is the UCC Western Gateway Building on Western Road. The talk will start at 8.15pm on Wednesday 12th March in room 304. The Western Gateway is the big new building close to Victoria Cross, the room number would suggest the third floor. The start time should give members time to take in the run session which at that stage will be on the UCC track.
Forecast is nice, with a bit of a southerly breeze expected.
Here is a suggested route: http://ridewithgps.com/routes/4167172
…which would facilitate a coffee stop in the Napoli café, Monkstown (recommended!) on the way home.
Leaving City Hall @ 8:30am.
The aim of this session is to be comfortably aerobic and social and is designed to complement harder sessions earlier in the week.
The distance can be tailored to suit the needs whoever shows up on the night but we’ll aim for four miles at least.
As soon as we start to get some brightness in the evenings, we can start to look at varying the route a bit.
Leaving Harty’s quay car park @ 6:00pm
Remember run session tomorrow night is on the Sonia O’Sullivan Track (UCC Track on the Mardyke). The track is booked from 7:00pm to 8:00pm. Apparently St Finbarr’s have the session before us and it can run on over a few minutes. There is no DTT programme in yet this week, could have something to do with IM New Zealand! I am suggesting that we start with 800m repeats. 6 x 800m at 10km pace with 2 min recovery between each.
15 min warm-up
6 x 800m
Try and get there early, ready to run at 7:00pm, we can warm up on the outside lanes even if the ‘Barr’s aren’t quite finished. There is usually no parking inside the Mardyke for users of the track and pitches.
The sprint triathlon Hook or by Crook in Dunmore East Co. Waterford has been nominated as one of the CTC club races for this year. For anyone who intends to go, entry has just opened up on the Triathlon Ireland website (8:00am Sat, March 1). This race fills pretty fast so people need to start signing up.
This is a national Series race for 2014
Usual time and meeting Place 9:00am at City Hall, if a beginner please come a little early. This is the first Sunday that we are going to have a “no coffee stop” option for those that want to keep going. The spin in the Map is a 66km route. There are numerous options to shorten, heading straight back from Carraigaline or into Crosshaven and head for the city after the second visit through Carraigaline
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