Last increase in time at tempo, up to 25 minutes. Well done to everyone who ran the Dungarvan 10 on Sunday, you need to estimate your own recovery. If you had not been running biggish mileage in advance you may not be fully recovered, individual decision! Meet at the usual places, 6:30pm at the car park on the city side of the Kingsley Hotel on the Straight Road or at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm. Wear Hi-Viz or some lighting. Run is suitable for all levels.
Easy run from Straight Road to Business Park
6 x 60m strides
3 x 5 minutes at tempo with 2.5 minute recovery jog
2 x 3 minutes with 90s recovery
2 x 2 minutes at tempo with 1 minute recovery
Cool down jog back to Straight Road via Farranlea