Wednesday Run January 10th

From reports Catherine and Brid gave the group a not so easy post Christmas reintroduction.  Back to the Business Park this week for the tempo session.  For anyone looking at doing a Spring duathlon season they might consider upping the intensity slightly for about half of the tempo runs pushing towards hard.  Session is straightforward at 3 x 3 minutes and 3 x 4 minutes with the recovery at 50% of the tempo.  Usual arrangements, meet at the car park at the city end of the Straight Road at 6:30pm, ready to run.  Alternatively go directly to the Business and Technology Park on the Model Farm Road for about 6:50pm.  For any new members this session suits all standards as the main set is done on a loop in the business park and nobody gets dropped.  The group gets spread out around the loop so its actually difficult to say where anyone is in the pecking order.

Session

Easy run from the Straight Road to the Business Park

6 x 60m strides

3 x 3 minutes at tempo with 90s recovery

3 x 4 minutes at tempo with 2 minute recovery

Cool down run back to the Straight Road via Farranlea Park