Wednesday Run November 13th

Very big group out last week hopefully the numbers will keep up although “Run in the Dark” may take some people away this week, best of luck to any one doing it. Simple session this week (simple not easy!) 4 x 3 minutes and 4 x 2 minutes. The weather is not looking great so layer up, warm for the warm up and jog back but one or two layers that can be taken off for the tempo set. Usual arrangements, meet at the carpark on the City side of the Kingsley at 6:30pm. Alternatively head straight to the Business and Technology Park on the Model Farm Road for 6:50pm, meet at the first roundabout. Kieran kennedy will not be able to make the Kingsley so if one of the other “old hands” could lead the group over to the Model Farm Road it would be great. Make sure if there are any newcomers that they don’t get left behind. Please wear some hi-viz or some lighting as there is some traffic in the business park.

Session

Easy run from Straight Road to Business Park

6 x 60m strides

4 x 3 minutes at tempo with 90s recovery jog

4 x 2 minutes at tempo with 1 minute recovery

Easy run back to Straight Road via Farranlea Park