Well done to the members who took part in the Kinsale Tri Club 10 mile Road Race on Sunday, particularly Katie and Lorna who came first and third respectively. For anyone who did the race don’t forget to balance recovery against the desire to get back to full training, only you can make that decision! Holding the time at tempo at 25 minutes with the recovery 50% of the tempo time. Just a mix of 3 minute and 2 minute reps this week. Usual meeting times and locations, at the car park on the city side of the Kingsley Hotel for 6:30pm and 6:50pm for anyone going directly to the Business and Technology Park on the Model Farm Road. Wear hi-viz or some form of light.
Easy run from Straight Road to Business Park via Walkway
6 x 60m strides
5 x 3 minutes at tempo with 90s recovery
5 x 2 minutes at tempo with 1 minute recovery
Easy run back to Straight Road via Farranlea