Wednesday Run Wednesday 6th December

Holding steady at 22 minutes at tempo for the time being. This is the first week of the incorporation of the Wednesday run into the Kinsale 10 mile programme. So the session is mainly a block of 5 minuters with a minute on either side.

Session

Easy run from the Straight Road to the business park via the Curraheen River walkway, or get to the business park a little early and get a warm up lap in

6 x 60m strides

1 min at tempo with 30s recovery jog

4 x 5 minutes at tempo with 2.5 minute recovery jog

1 min at tempo

Easy run back to Straight Road via Farranlea park

So usual meeting arrangements, meet at the carpark on the city side of the Kingsley Hotel at 6:30pm for the run across or alternatively go directly to the Business and Technology Park on the Model Farm Road for 6:50pm. Please wear some reflective clothing or some small light. The session is run on a 1km loop within the business park so no one gets dropped or left behind.

As you may have seen from the other club social media the club is selling CTC branded buffs for the charity Breakthrough Cancer Research. The buffs are just €5 each. I will have some of the buffs with me on Wednesday evening, if you want to take one please Revolut €5 to Roisin or bring a €5 note with you on Wednesday, I won’t have any change so please just bring the five.