Wednesday Run December 4th

Weather looks not too bad for tomorrow night so hopefully we can repeat the big numbers we had last week. Not too long now until we will be considering the Hot Port Run!! Holding the time for this week at 21 minutes at tempo. Anyone recovering from Clonakilty or preparing for Waterford just needs to consider their state of recovery from Clon or how much to do in preparation for Waterford. If preparing for Waterford I would suggest a slightly reduced session maybe replace the 5 minute blocks with 3 minute sections. Usual arrangements 6:30pm at the carpark on the city side of the Kingsley Hotel or alternatively at 6:50pm at the first roundabout inside the Business and Technology Park on the Model Farm Road. Please wear something reflective or some form of lighting, not sure who but one person last week was in head to toe black. There a small amount of traffic in the business park and the street lighting is a bit inconsistent. Just to re-emphasise the session is suitable for all levels as no one gets left behind as we run on a 1km loop.

Session

Easy run from Straight road to Model farm Road (or else do a warm up in the business park)

6 x 60m strides

3 x 5 minutes at tempo with 2.5 minutes recovery jog

3 x 2 minutes at tempo with 1 minute recovery jog

Easy run back to Straight Road via Farranlea Park