Slight step up to 24 minutes at tempo for this week. Anyone who ran Dungarvan at the weekend needs to consider if they are fully recovered if they had a hard race, again this is a personal decision. We also need to be a bit conscious of traffic in the business park. Even though there is very little traffic, we don’t want to irritate the few cars/drivers that are on the move. A mix of 4 minute and 3 minute intervals for the session. Remember to wear something Hi-Viz or some kind of light. Meet at the usual places, 6:30pm at the car park 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. If going to the Model Farm Road directly try to get there a little early and squeeze in a warm up lap.
Easy run from the Straight Road to the Business Park
6 x 60m strides
4 x 3 minutes at tempo with 90s easy recovery jog
3 x 4 minutes at tempo with 2 minutes recovery jog
Easy run back to the Straight Road via Farranlea Park