Wednesday Run 22nd March (with “End of the Road” get together)

“End of the Road”, our last evening on the road for this season.  We started out last October and have put in some where in the region of 20 sessions on the 1km loop in the Business Park on the Model Farm road.  From April 5th we move to the UCC track from then to the end of August.  Next week March 29th we’ll do a run out at the Run Trail in Blarney, more about that next week.  So from Wednesday night the dreaded whistle gets put away until the autumn.  To mark the occasion there will be a minor celebration in the Rendezvous Bar from 8:00pm after the run.  The club will provide nibbles (but not drink!) (be careful if you usually drive to the session).  If you have been out with the group over the winter come along  to the Rendezvous even if you can’t make the run. So meet at the usual time of 6:30pm at the car park at the city end of the Straight Road, we leave pretty promptly, come ready to run.

Session

Easy run from Straight Road to Business and Technology Park on the Model Farm Road

6 x 60m strides

7 minutes tempo with 3 minutes recovery jog

2 x 3 minutes tempo with 1 minute recovery jog

2 x 2 minutes tempo with 1 minute recovery jog

7  minute tempo

Easy run back to the Straight Road

Meet at 8:00pm in the Rendezvous for End of the Road Party

 

Triathlon Seminar with Trevor Woods Wed 5th April at 8:15pm

Trevor Woods is one of Ireland’s best known and most respected triathletes for his outstanding performances as well as his knowledge of triathlon and endurance sport in general.  Trevor races at elite level in Ireland and won the silver medal in the European Age Group Championships in Geneva.  CTC present an information seminar with Trevor, where he will cover information on training for and racing triathlon.  The seminar is targeted mainly at beginner/novice level triathletes but if you have not attended this seminar in previous years there is a wealth of information presented.

The seminar is being held on Wednesday 5th April in the Western Gateway Building (UCC) at 8:15pm in room G16 (Room 16 Ground Floor).  The Western Gateway Building is the large new building on Western Road near Victoria Cross.  The seminar is free and open to members, prospective members and non-members of Cork Tri.

This is the same evening, that we return to the the Sonia O’Sullivan running track for our Wednesday run, so should easily fit in after the run.

 

Sunday Cycle, Mar 19

Tomorrow is set to be a cloudy day with showers forecast around 10am.  A strong WSW wind will persist for the day.  Suggested routes are:

Short – 49km with 527m climbing

Medium – 79km with 1066m climbing

Long – 87km with 1121m climbing

Leaving City Hall @ 9am.

Wednesday Run March 15th

Just a few more runs left on the road before we head for the track (first session April 5th).  So blocks of 6 minutes for this week from a single six minute block down to 6 x 1 minute.  If anyone is still suffering the after effects of Ballycotton, take it a bit easy.  Weather should hold up for tomorrow, it would be nice to get another fine evening.  Meet at the usual time of 6:30pm at the car park at the city end of the Straight Road, be there on time, ready to run as we leave pretty promptly.  For anyone who wants to skip the run over to the Model Farm Road we arrive to the Business and Technology Park at about 6:50 – 6:55pm.  If you are going directly to the Business Park, take care with the parking as apparently they are clamping at the various company car parks.  There is an overflow car park down towards the middle of the road that we run on, on the left hand side.  There is a map on the club Facebook Page.

Session

Easy warm up run from the Straight Road to the Business park on the Model Farm Road

6 x 60m strides

6 minutes tempo 2 minute recovery jog

2 x 3 minutes tempo with 1 minute recovery

3 x 2 minutes tempo with 1 minute recovery

6 x 1 minute tempo with 30s recovery

Easy run back to Straight road via Farranlea

CTC Hill Repeat Sessions

If you’d be interested in taking part in some hill repeat sessions from Mar 27th through to whenever the club TT starts in May please register your interest here.

Sunday Cycle, Mar 12

Mostly sunny tomorrow morning with a stiff WNW wind.  A little bit cooler than today though.

Suggested routes are:

Short – 58km with 422m climbing

Medium – 86km with 842m climbing

Long – 104km with 1061m climbing

There will be a beginner’s cycle this week led by Brendan O’ Neill.

Leaving City Hall @ 9am.

Lost Sheep Middle Distance Championship Registration dates

Dates for the Lost Sheep Middle Distance Triathlon Championship Registration will be as follows:

1st 200 entries open 29th March 8am

2nd 200 entries open 15th April 8pm

Set your alarms now, to avoid disappointment, as this race will sell out fast.

This year, CTC will not use the TI registration system, the links for registration will be made available closer to the date.

http://www.corktri.com/events/the-lost-sheep-triathlon-kenmare

Wednesday Run March 8th

Looks like the weather may not be too bad tomorrow night, low probability of rain and fairly mild.  Session is absolutely straight forward, just 5 minute repeats.  Anyone doing Ballycotton on Sunday should consider reducing the number of repeats, plenty of recovery time but no point in overdoing it especially if you are looking for a PB.  If you are just doing it as an extended training session as a lead into the duathlon/triathlon season suck it up and do the full session.  Meet at the usual time and place at the car park at the city end of the Straight Road at 6:30pm sharp.  Arrive on time and ready to run as we don’t hang about after the appointed time.  For anyone who wants to skip the run to the Model Farm Road we arrive at the Business Park at about 6:50-6:55pm

 

Session

Easy run from Straight Road to the Business and Technology Park on the Model Farm

6 x 60m strides

5 x 5 minute tempo with 2 minute recovery jog

jog back to Straight Road via Farranlea

King of the Hill Registration dates

Registration dates for CTC King of the Hill sprint triathlon (22nd July) will be as follows:

1st round: Wed March 22nd @ 8am

2nd round Sat April 8th @ 8pm

CTC will not be using the Triathlon Ireland registration system this year, we will publish the links when they are ready.

The TI system seemed to open automatically last week for a short time, and some people registered. These entries are not valid, and will be refunded.

Sunday Cycle, Mar 5

Showery and cool tomorrow morning with a stiff Westerly wind so be sure to wrap up well.

Suggested routes this week are:

Short – 59km with 464m climbing

Medium – 80km with 622m climbing

Long – 99km with 820m climbing

Remember to not let the group sizes get too large for safety’s sake – 6 to 8 is ideal but there should definitely not be any groups with more than 10.

Leaving City Hall  @ 9am.