Wednesday Run November 16th

Very big group out last week, no doubt the good early winter weather helping.  Usual format again this week, starting at the car park at the city end of the Carraigrohane Straight Road.  Meet at 6:30pm ready to run, no formal stretch/warmup routine.  We leave pretty promptly so don’t be late.  Easy run along the walkway to the Model Farm Road.  Session begins in the Business and Technology Park on the Model Farm Road.  The run is on a 1km loop so no one gets dropped no matter how fast/slow or at what stage of fitness they are!  Regroup at the end and easy run back through Farranlea to the Straight Road.  We will be finished in plenty time for those who want to get to the talk by John Phelan on “The Ingredients of Cycling” which starts at 8:00pm in the Lecture Room at the Mardyke Arena

Girl_run_toon

Easy run along walkway to Business Park

6 x 60m strides

5 minutes tempo with 2 minute recovery jog

2 x 3 minutes tempo with 90s recovery jog

2 x 2 minutes tempo with 1 minute recovery jog