Wednesday Run 19th December

Run this week will incorporate the hot port run, hopefully in the newly reopened Rendezvous Bar.  Still holding the time at tempo at 22 minutes.  starting with a 6 minute block and finishing on 3 minutes.  Usual arrangements, meet at the carpark on the city side of the Straight Road at 6:30pm ready to run.  Remember the walkway is probably impassable so an alternative route will have to be chosen either via Farranlea Park or Inisagaggin Lane(Longer) Alternatively head directly to the Business and Technology Park on the Model Farm Road for about 6:50pm.  Try to wear something reflective or some kind of small light, although quiet, there is some traffic in the business park.  On the run cool down the plan is to drop into the Rendezvous Bar for a hot port (or tea/coffee if driving), so bring some money, a fiver used to be enough not sure about now. 

Session

Easy run from Straight Road

6 x strides

6 minutes at tempo with 3 minute recovery

4 minutes at tempo 2 minute recovery

4 x 3 minutes at tempo with 90s recovery

Hot Port Cool Down?