Wednesday Run January 17th

Start with a weather warning for tomorrow night.  There are multiple warnings out from Met Eireann, please look at Facebook before heading out tomorrow night if it looks in anyway dangerous we will cancel.  Reasons for cancelling would include very stormy conditions or snow/ice on the ground.  On the basis that we always get the best of the weather in Cork we will plan for a good session.  The session will be 5 minutes at tempo, 4 x three minutes and another 5 minutes.  Meet at the usual time of 6:30pm at the car park at the city end of the Straight Road, come ready to run, alternatively head directly to the Business and Technology Park on the Model Farm Road meet at the first roundabout by the entrance to Boston Scientific at 7:50pm.  For any new members, the session is suited to runners at all levels, we run laps of a 1km loop so nobody gets dropped and there are runners distributed all across the loop.  Also for the fitter runners they are not in anyway held back.

Session

Easy run from Straight Road to Business Park

6 x 60m Strides

5 minutes at tempo with 2.5 minute recovery jog

4 x 3 minutes  with 90s recovery

5 minutes at tempo

Easy run back to Straight Road via Farranlea