Track Session Wednesday August 8th

Back to a very straight forward session this week 12 x 400m with 200m easy recovery jog. The fact that it is straight 400s should not make it easier.  People should know what they have been hitting for their 400 repeats over the summer and looking for improvement as the season moves on.

Meet at the Sonia O’Sullivan track in the UCC grounds on the Mardyke at 7:00pm

Session

Easy warm up

Dynamic stretch

Strides

12 x 400m with easy 200m recovery jog

Cool down

Aquathon 9th Aug

Next aquathon will be this Thursday 9th August. Weather should be dry, 16deg with a gentle breeze, high tide at 4:23

As usual, we need safety & timekeeping marshals on the night, so please contact John, Tadhg or Mark to organise:

Tadhg O’Leary oleary109@gmail.com
Mark Nolan mnolancel@gmail.com
John OShaughnessy shaughz@gmail.com

Hopefully Kinsale & Crosshaven Tri Clubs will join us, to add some extra competition fun to the event.

In the water for 7:30pm

 

Reminder: the last aquathon on the 23rd of August will be a fund raiser for Down Syndrome.

TT results 31 July

Tough/windy conditions for Tuesday’s TT. That didn’t matter to some people, with some great times set.

The TT is open to both TI & CI members, timekeeping is also open to CI members.

Thanks to the timekeepers: Anja Bergau, Emer O’Leary, John O’Connell & Shane Ryan

We need more timekeepers for the next few weeks!! Please volunteer, as we will have to cancel the TT if we have no timekeepers.

If someone has agreed to do timekeeping, but cannot make it, please let Keith or Ciaran know.

Please contact Ciaran O’ Callaghan or Keith Fortune to let them know when you will be doing timekeeping at the following:
ciarandocallaghan@gmail.com keith.fortune@hotmail.com 087 9358472

 

Name Time
Caroline Kilty 24.38
Ann Payne 35.50
Tim O’ Sullivan 26.17
Niall Hickman 20.55
Brid Normoyle 25.58
Catherine Redmond 22.40
Kieran Kennedy 23.30
Tom OConnor 23.28
David Scannell 20.20
Denis O’Sullivan 21.12
AJ Murphy 18.15
Sean Finn 20.14
Michael Corkery 19.11
Ciaran O’ Callaghan 21.35
Shane Bergin 21.33
Kevin Downey 31.08
Barry Morrison 21.05

 

Thursday OW swim cancelled

We don’t have enough support volunteers for this Thursday’s OW swim at the Dock, so have to cancel the session.

This does not mean that you cannot go for a swim if you wish, but there will be no Kayak support etc, so will not be covered by CTC insurance. Swim safe.

Track Session Wednesday August 1st

One of the tougher track sessions this week.  It’s been on before, its a session to help judge pace as well as help speed/endurance.  So it starts with 4 x 400, then 2 x 800 and finally one 1600m.  One of the objects of the exercise is to set a pace over the 400s and hold the same pace over the 800s and the 1600m, not as easy as it sounds if you set an honest 400m time.  You should be working very hard on the 1600.  Meet at the usual time of 7:00pm on the Sonia O’Sullivan track in the UCC grounds on the Mardyke.  Adrian Quinn will take the session this week, enjoy!!

 

 

Session

Easy warm up jog

Dynamic Stretch

Strides

4 x 400m with 200m recovery jog

2 x 800m with 400m jog

1600m

Cool down

Physical therapists/Physios for Lost Sheep

Physios /physical therapists needed to work on the Lost Sheep September 1st 2018. Please contact Katie Hickson at ktbchickson@yahoo.co.uk

 

 

 

 

TT results 24th July

Great weather for the TT on Tuesday. Well done to the 28 people who turned out.

The TT is open to both TI & CI members, timekeeping is also open to CI members.

Thanks to the timekeepers last night: Paul Moore, Anja Bergau & Hilary Creedon.

We need more timekeepers for the next few weeks!! Please volunteer, as we will have to cancel the TT if we have no timekeepers.

If someone has agreed to do timekeeping, but cannot make it, please let Keith or Ciaran know.

Please contact Ciaran O’ Callaghan or Keith Fortune to let them know when you will be doing timekeeping at the following:
ciarandocallaghan@gmail.com keith.fortune@hotmail.com 087 9358472

 


Name Time
Ann Payne 29:16
Caroline Kilty 25:14
Jane McGrath 24:10
Brendan Flaherty 22:56
Tim O’ Sullivan 28:41
Keith Fortune 23:20
Catherine Redmond 22:33
Jerry O’ Sullivan 21:36
David Scannell 20:29
Michael Corkery 19:10
John O’ Connell 19:21
AJ Murphy 18:38
Matey Ludvik 21:20
Lorna Wolfe 22:15
Darren McCann 22:39
Ciaran O’ Callaghan 21:23
Flor O’ Mahony 19:23
Dylan Kennedy 19:50
Tyrone Kennedy 21:40
Peter & John 20:55
Karl McCarthy 18:53
Kate Crowley 28:03
Tom O’ Connell 23:23
John O’ Driscoll 22:47
Shane Ryan 22:19
Barry Morrisson 20:44
Edward O’ Mahony 20:50
Kevin Downey

Track Session Wednesday July 25th

Back on the track after the mid-season hockey break, and its back with a bang.  Again to emphasise this is a critical session for those going long, half or full.  Its 3 x 1600m of 3 x 1 mile if you prefer.  There is a two lap recovery jog but it is important to keep this at a jog NOT a walk. Meet at the Sonia O’Sullivan track in the UCC grounds on the Mardyke at 7:00pm

Usual format for the session stretch, strides and main set

Session

 

Dynamic Stretch

5 x Strides

3 x 1600m with 800m recovery jog

Cool Down

TT Timekeepers required Tue 24th July

We are short one timekeeper for this evening’s TT.

The TT is open to TI & CI members.

Timekeeping is also open to TI & CI members.

Please contact Keith Fortune or Ciaran O’Callaghan to organise.

keith.fortune@hotmail.com

ciarandocallaghan@gmail.com

We need 3 timekeepers every week, if we do not get enough timekeepers, we will have to cancel the TT.

KOTH night out - The Sextant 8pm

Image result for sextant cork

The social committee are busy this week also, and have reserved a spot in the Sextant from 8pm, this Saturday.

The sextant was not picked because of the swim distance last year, but if your swim doesn’t go to plan this year, express your feelings at the sextant bar, rather than at the marshals, which could incur a time penalty.