Wednesday Run January 29th

Last week at 22 minutes of tempo before we step it up a bit. The weather is going to be a bit milder than the last few days if maybe a little damp. For anyone doing the Dungarvan 10 they need to make a self assessment as to whether they want to do the full set or back off a little. With a Sunday race there should be enough time to recover but this is a personal decision. Session is a mix of 3, 2 and 1 minute at tempo. USual meeting arrangements, 6:30pm at the carpark on the city side of the Kingsley Hotel on the Straight Road or alternatively at 6:50pm at the first roundabout in the Business and Technology Park on the Model farm Road. For any newcomers that are interested following the Open Night last Friday, no one gets dropped on this session as we run on a 1km loop. We have all levels of runner, from some of the fastest in the club and some of the slower runners. The session is suitable for all.

Session

Easy run from Straight Road to Business Park on the Model Farm Road

6 x 60m strides

4 x 3 minutes at tempo with 90s recovery jog

4 x 2 minutes at tempo with 1 minute recovery

2 x 1 minute at tempo with 30s recovery

Easy run back to Straight Road via Farranlea Park